Ham vs. Shiitake — In-Depth Nutrition Comparison

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Important differences between ham and shiitake

Ham has more vitamin B1, selenium, zinc, iron, phosphorus, and vitamin B6; however, shiitake has more vitamin B5, fiber, and manganese.
Ham's daily need coverage for vitamin B1 is 62% more.
Ham has 134 times more sodium than shiitake. Ham has 1203mg of sodium, while shiitake has 9mg.
Shiitake has a higher glycemic index than ham.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mushrooms, shiitake, raw.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Ham

Shiitake

Contains more CalciumCalcium	+300%
Contains more IronIron	+261%
Contains more ZincZinc	+179.6%
Contains more PhosphorusPhosphorus	+75%
Contains more SeleniumSelenium	+242.1%

Contains more MagnesiumMagnesium	+42.9%
Contains more CopperCopper	+79.7%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+325.9%

~equal in Potassium ~304mg

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.

Ham

Shiitake

Contains more Vitamin DVitamin D	+100%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+4926.7%
Contains more Vitamin B6Vitamin B6	+36.5%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B5Vitamin B5	+272.2%
Contains more FolateFolate	+333.3%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin B2 ~0.217mg

~equal in Vitamin B3 ~3.877mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.754mg	0.015mg	62%
Sodium	1203mg	9mg	52%
Protein	20.93g	2.24g	37%
Vitamin B12	0.65µg		27%
Selenium	19.5µg	5.7µg	25%
Vitamin B5	0.403mg	1.5mg	22%
Cholesterol	53mg		18%
Zinc	2.88mg	1.03mg	17%
Choline	85.1mg		15%
Iron	1.48mg	0.41mg	13%
Phosphorus	196mg	112mg	12%
Fiber	0g	2.5g	10%
Fats	5.53g	0.49g	8%
Manganese	0.054mg	0.23mg	8%
Vitamin B6	0.4mg	0.293mg	8%
Saturated fat	1.81g		8%
Copper	0.079mg	0.142mg	7%
Monounsaturated fat	2.62g		7%
Calories	145kcal	34kcal	6%
Polyunsaturated fat	0.54g		4%
Folate	3µg	13µg	3%
Carbs	1.5g	6.79g	2%
Vitamin D*	32 IU	18 IU	2%
Vitamin D	0.8µg	0.4µg	2%
Vitamin E	0.25mg		2%
Magnesium	14mg	20mg	1%
Calcium	8mg	2mg	1%
Potassium	287mg	304mg	1%
Vitamin B2	0.202mg	0.217mg	1%
Vitamin B3	4.023mg	3.877mg	1%
Protein per 100 calories	14g	6.6g	N/A
Calories per 10 g protein	69kcal	152kcal	N/A
Weight per 100 calories	69g	294g	N/A
Unsaturated / Saturated Fat ratio	1.7		N/A
Net carbs	1.5g	4.29g	N/A
Sugar	0g	2.38g	N/A
Tryptophan	0.251mg	0.011mg	0%
Threonine	0.931mg	0.134mg	0%
Isoleucine	0.918mg	0.111mg	0%
Leucine	1.661mg	0.189mg	0%
Lysine	1.775mg	0.134mg	0%
Methionine	0.553mg	0.033mg	0%
Phenylalanine	0.904mg	0.111mg	0%
Valine	0.908mg	0.145mg	0%
Histidine	0.75mg	0.056mg	0%