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Ham vs. Pepperoni — In-Depth Nutrition Comparison

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Differences between ham and pepperoni

  • Ham has more vitamin B1 and choline, while pepperoni has more fats, manganese, vitamin B12, selenium, and vitamin B5.
  • Pepperoni's daily need coverage for saturated fat is 79% higher.
  • Pepperoni contains 3 times less vitamin B1 than ham. Ham contains 0.754mg of vitamin B1, while pepperoni contains 0.271mg.
  • The amount of sodium in ham is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of pepperoni is 28.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pepperoni, beef, and pork, sliced.

Infographic

Ham vs Pepperoni 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
4
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 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
Contains more IronIron +11.3%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +24.1%
Contains less SodiumSodium -24%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +137.5%
Contains more CopperCopper +15.2%
Contains more ManganeseManganese +1888.9%
Contains more SeleniumSelenium +48.7%
~equal in Potassium ~274mg

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
1
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% 20% 0% 21% 68% 59% 94% 56% 84% 163% 15% 3.8%
Contains more Vitamin B1Vitamin B1 +178.2%
Contains more Vitamin DVitamin D +62.5%
Contains more Vitamin EVitamin E +312%
Contains more Vitamin B2Vitamin B2 +27.2%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.362mg

All nutrients comparison - raw data values

Nutrient Ham Pepperoni DV% diff.
Saturated fat 1.81g 17.708g 72%
Fats 5.53g 46.28g 63%
Monounsaturated fat 2.62g 20.77g 45%
Manganese 0.054mg 1.074mg 44%
Vitamin B1 0.754mg 0.271mg 40%
Vitamin B12 0.65µg 1.3µg 27%
Polyunsaturated fat 0.54g 4.458g 26%
Omega-6 (Linoleic acid) 3.605g 21%
Calories 145kcal 504kcal 18%
Selenium 19.5µg 29µg 17%
Sodium 1203mg 1582mg 16%
Cholesterol 53mg 97mg 15%
Vitamin B5 0.403mg 0.93mg 11%
Omega-3 (ALA) 0.164g 10%
Vitamin B3 4.023mg 4.987mg 6%
Choline 85.1mg 51.2mg 6%
Phosphorus 196mg 158mg 5%
Vitamin E 0.25mg 1.03mg 5%
Vitamin K 0µg 5.8µg 5%
Zinc 2.88mg 2.44mg 4%
Vitamin B2 0.202mg 0.257mg 4%
Protein 20.93g 19.25g 3%
Vitamin D* 32 IU 52 IU 3%
Vitamin D 0.8µg 1.3µg 3%
Vitamin B6 0.4mg 0.362mg 3%
Iron 1.48mg 1.33mg 2%
Magnesium 14mg 18mg 1%
Calcium 8mg 19mg 1%
Copper 0.079mg 0.091mg 1%
Folate 3µg 5µg 1%
Protein per 100 calories 14g 3.8g N/A
Calories per 10 g protein 69kcal 262kcal N/A
Weight per 100 calories 69g 20g N/A
Unsaturated / Saturated Fat ratio 1.7 1.4 N/A
Net carbs 1.5g 1.18g N/A
Carbs 1.5g 1.18g 0%
Potassium 287mg 274mg 0%
Trans fat 1.527g N/A
Tryptophan 0.251mg 0.23mg 0%
Threonine 0.931mg 0.869mg 0%
Isoleucine 0.918mg 0.901mg 0%
Leucine 1.661mg 1.575mg 0%
Lysine 1.775mg 1.652mg 0%
Methionine 0.553mg 0.511mg 0%
Phenylalanine 0.904mg 0.778mg 0%
Valine 0.908mg 0.987mg 0%
Histidine 0.75mg 0.688mg 0%
Omega-3 (EPA) 0g 0.004g N/A
Omega-3 (DHA) 0g 0.004g N/A
Omega-3 (DPA) 0g 0.02g N/A
Omega-3 (Eicosatrienoic acid) 0.018g N/A
Omega-6 (Gamma-linolenic acid) 0.002g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.04g N/A
Omega-6 (Eicosadienoic acid) 0.136g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more CarbsCarbs +27.1%
Contains more WaterWater +137%
Contains more FatsFats +736.9%
~equal in Protein ~19.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +692.7%
Contains more Poly. FatPolyunsaturated fat +725.6%

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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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.