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  6. Ham vs. True morels

Ham vs. True morels — In-Depth Nutrition Comparison

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The main differences between ham and true morels

  • Ham has more vitamin B1, protein, selenium, and vitamin B6; however, true morels have more iron, copper, manganese, vitamin D* and fiber.
  • Daily need coverage for iron for true morels is 134% higher.
  • True morels have 57 times less sodium than ham. Ham has 1203mg of sodium, while true morels have 21mg.
  • True morels have a higher glycemic index than ham.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mushrooms, morel, raw.

Infographic

Ham vs True morels infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Ham
Ham
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more ZincZinc +41.9%
Contains more SeleniumSelenium +786.4%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +43.2%
Contains more IronIron +723%
Contains more CopperCopper +691.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +987%
~equal in Phosphorus ~194mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 77% 0% 0% 17% 47% 42% 26% 31% 0% 0% 6.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +992.8%
Contains more Vitamin B3Vitamin B3 +78.6%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin DVitamin D +537.5%
Contains more FolateFolate +200%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.205mg
~equal in Vitamin B5 ~0.44mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham True morels DV% diff.
Iron 1.48mg 12.18mg 134%
Copper 0.079mg 0.625mg 61%
Vitamin B1 0.754mg 0.069mg 57%
Sodium 1203mg 21mg 51%
Protein 20.93g 3.12g 36%
Selenium 19.5µg 2.2µg 31%
Vitamin B12 0.65µg 27%
Manganese 0.054mg 0.587mg 23%
Vitamin D* 32 IU 206 IU 22%
Vitamin D 0.8µg 5.1µg 22%
Vitamin B6 0.4mg 0.136mg 20%
Cholesterol 53mg 18%
Choline 85.1mg 15%
Fiber 0g 2.8g 11%
Vitamin B3 4.023mg 2.252mg 11%
Fats 5.53g 0.57g 8%
Zinc 2.88mg 2.03mg 8%
Saturated fat 1.81g 0.065g 8%
Calories 145kcal 31kcal 6%
Monounsaturated fat 2.62g 0.052g 6%
Calcium 8mg 43mg 4%
Potassium 287mg 411mg 4%
Vitamin E 0.25mg 2%
Folate 3µg 9µg 2%
Carbs 1.5g 5.1g 1%
Magnesium 14mg 19mg 1%
Vitamin B5 0.403mg 0.44mg 1%
Polyunsaturated fat 0.54g 0.433g 1%
Omega-6 (Linoleic acid) 0.215g 1%
Protein per 100 calories 14g 10g N/A
Calories per 10 g protein 69kcal 99kcal N/A
Weight per 100 calories 69g 323g N/A
Unsaturated / Saturated Fat ratio 1.7 7.5 N/A
Net carbs 1.5g 2.3g N/A
Sugar 0g 0.6g N/A
Phosphorus 196mg 194mg 0%
Vitamin B2 0.202mg 0.205mg 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-6 (Eicosadienoic acid) 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +570.8%
Contains more FatsFats +870.2%
Contains more CarbsCarbs +240%
Contains more WaterWater +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +4938.5%
Contains more Poly. FatPolyunsaturated fat +24.7%
Contains less Sat. FatSaturated fat -96.4%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.