Shiitake vs. Ham — In-Depth Nutrition Comparison

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Important differences between shiitake and ham

Shiitake has more vitamin B5 and fiber; however, ham has more vitamin B1, protein, selenium, zinc, iron, phosphorus, and vitamin B6.
Ham's daily need coverage for vitamin B1 is 62% more.
Shiitake is lower in sodium.
Shiitake has a higher glycemic index than ham.

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

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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.

Shiitake

Ham

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

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

~equal in Potassium ~287mg

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.

Shiitake

Ham

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

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	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.202mg

~equal in Vitamin B3 ~4.023mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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