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  6. Mayonnaise vs. Ham

Mayonnaise vs. Ham — In-Depth Nutrition Comparison

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How are Mayonnaise and Ham different?

  • Mayonnaise is higher in Vitamin K, however, Ham is richer in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Zinc, and Vitamin B12.
  • Daily need coverage for Vitamin K from Mayonnaise is 136% higher.
  • Mayonnaise contains 6 times more Saturated Fat than Ham. While Mayonnaise contains 11.703g of Saturated Fat, Ham contains only 1.81g.

Salad dressing, mayonnaise, regular and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Mayonnaise vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Ham
Ham
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains less SodiumSodium -47.2%
Contains more MagnesiumMagnesium +1300%
Contains more PotassiumPotassium +1335%
Contains more IronIron +604.8%
Contains more CopperCopper +315.8%
Contains more ZincZinc +1820%
Contains more PhosphorusPhosphorus +833.3%
Contains more ManganeseManganese +671.4%
Contains more SeleniumSelenium +747.8%
~equal in Calcium ~8mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Ham
Ham
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +1212%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +7440%
Contains more Vitamin B2Vitamin B2 +963.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +134.3%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin B12Vitamin B12 +441.7%
Contains more CholineCholine +148.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +1253.5%
Contains more ProteinProtein +2080.2%
Contains more CarbsCarbs +163.2%
Contains more WaterWater +212.6%
Contains more OtherOther +121.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Ham
Ham
1
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated Fat +542.9%
Contains more Poly. FatPolyunsaturated fat +8175.9%
Contains less Sat. FatSaturated Fat -84.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Ham
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mayonnaise Ham Opinion
Calories 680kcal 145kcal Mayonnaise
Protein 0.96g 20.93g Ham
Fats 74.85g 5.53g Mayonnaise
Net carbs 0.57g 1.5g Ham
Carbs 0.57g 1.5g Ham
Cholesterol 42mg 53mg Mayonnaise
Vitamin D 7IU 32IU Ham
Magnesium 1mg 14mg Ham
Calcium 8mg 8mg
Potassium 20mg 287mg Ham
Iron 0.21mg 1.48mg Ham
Sugar 0.57g 0g Ham
Copper 0.019mg 0.079mg Ham
Zinc 0.15mg 2.88mg Ham
Phosphorus 21mg 196mg Ham
Sodium 635mg 1203mg Mayonnaise
Vitamin A 65IU 0IU Mayonnaise
Vitamin A RAE 16µg 0µg Mayonnaise
Vitamin E 3.28mg 0.25mg Mayonnaise
Vitamin D 0.2µg 0.8µg Ham
Manganese 0.007mg 0.054mg Ham
Selenium 2.3µg 19.5µg Ham
Vitamin B1 0.01mg 0.754mg Ham
Vitamin B2 0.019mg 0.202mg Ham
Vitamin B3 0mg 4.023mg Ham
Vitamin B5 0.172mg 0.403mg Ham
Vitamin B6 0.008mg 0.4mg Ham
Vitamin B12 0.12µg 0.65µg Ham
Vitamin K 163µg 0µg Mayonnaise
Folate 5µg 3µg Mayonnaise
Trans Fat 0.187g Ham
Choline 34.2mg 85.1mg Ham
Saturated Fat 11.703g 1.81g Ham
Monounsaturated Fat 16.843g 2.62g Mayonnaise
Polyunsaturated fat 44.69g 0.54g Mayonnaise
Tryptophan 0.017mg 0.251mg Ham
Threonine 0.055mg 0.931mg Ham
Isoleucine 0.065mg 0.918mg Ham
Leucine 0.095mg 1.661mg Ham
Lysine 0.072mg 1.775mg Ham
Methionine 0.035mg 0.553mg Ham
Phenylalanine 0.057mg 0.904mg Ham
Valine 0.074mg 0.908mg Ham
Histidine 0.026mg 0.75mg Ham
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g 0g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Mayonnaise
45%
Ham
Minerals Daily Need Coverage Score
13%
Mayonnaise
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 568mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 9.893g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.