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Mayonnaise vs Ham - In-Depth Nutrition Comparison

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How are Mayonnaise and Ham different?

  • Ham has more Vitamin K, Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Zinc, and Vitamin B12 than Mayonnaise.
  • 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Ham
Contains less Sodium -47.2%
Contains more Iron +604.8%
Contains more Magnesium +1300%
Contains more Phosphorus +833.3%
Contains more Potassium +1335%
Contains more Zinc +1820%
Contains more Copper +315.8%
Equal in Calcium - 8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 1% 9% 2% 83% 5% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains less Sodium -47.2%
Contains more Iron +604.8%
Contains more Magnesium +1300%
Contains more Phosphorus +833.3%
Contains more Potassium +1335%
Contains more Zinc +1820%
Contains more Copper +315.8%
Equal in Calcium - 8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +1212%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +300%
Contains more Vitamin B1 +7440%
Contains more Vitamin B2 +963.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +134.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin B12 +441.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1212%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +300%
Contains more Vitamin B1 +7440%
Contains more Vitamin B2 +963.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +134.3%
Contains more Vitamin B6 +4900%
Contains more Vitamin B12 +441.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mayonnaise Ham
Lower in Sodium ok
Lower in Cholesterol 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 Equal

All nutrients comparison - raw data values

Nutrient Mayonnaise Ham Opinion
Net carbs 0.57g 1.5g Ham
Protein 0.96g 20.93g Ham
Fats 74.85g 5.53g Mayonnaise
Carbs 0.57g 1.5g Ham
Calories 680kcal 145kcal Mayonnaise
Starch g g
Fructose 0.05g g Mayonnaise
Sugar 0.57g 0g Ham
Fiber 0g 0g
Calcium 8mg 8mg
Iron 0.21mg 1.48mg Ham
Magnesium 1mg 14mg Ham
Phosphorus 21mg 196mg Ham
Potassium 20mg 287mg Ham
Sodium 635mg 1203mg Mayonnaise
Zinc 0.15mg 2.88mg Ham
Copper 0.019mg 0.079mg Ham
Vitamin A 65IU 0IU Mayonnaise
Vitamin E 3.28mg 0.25mg Mayonnaise
Vitamin D 7IU 32IU Ham
Vitamin D 0.2µg 0.8µg Ham
Vitamin C 0mg 0mg
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
Folate 5µg 3µg Mayonnaise
Vitamin B12 0.12µg 0.65µg Ham
Vitamin K 163µg 0µg 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
Cholesterol 42mg 53mg Mayonnaise
Trans Fat 0.187g g Ham
Saturated Fat 11.703g 1.81g Ham
Monounsaturated Fat 16.843g 2.62g Mayonnaise
Polyunsaturated fat 44.69g 0.54g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Mayonnaise
45
Ham
Mineral Summary Score
14
Mayonnaise
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Mayonnaise
126%
Ham
Carbohydrates
1%
Mayonnaise
2%
Ham
Fats
345%
Mayonnaise
26%
Ham

Comparison summary

Which food contains less Sodium?
Mayonnaise
Mayonnaise contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 11mg)
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?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.