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  6. Pepperoni vs. Ham

Pepperoni vs. Ham — In-Depth Nutrition Comparison

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Differences between pepperoni and ham

  • Pepperoni has more fats, manganese, vitamin B12, selenium, and vitamin B5, while ham has more vitamin B1 and choline.
  • Pepperoni's daily need coverage for saturated fat is 79% higher.
  • Ham contains 20 times less manganese than pepperoni. Pepperoni contains 1.074mg of manganese, while ham contains 0.054mg.
  • The amount of saturated fat 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 Pepperoni, beef, and pork, sliced and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pepperoni vs Ham 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.
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%
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%
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%
Contains more IronIron +11.3%
Contains more ZincZinc +18%
Contains more PhosphorusPhosphorus +24.1%
Contains less SodiumSodium -24%
~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.
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%
Ham
Ham
2
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%
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%
Contains more Vitamin B1Vitamin B1 +178.2%
Contains more Vitamin B6Vitamin B6 +10.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pepperoni Ham DV% diff.
Saturated fat 17.708g 1.81g 72%
Fats 46.28g 5.53g 63%
Monounsaturated fat 20.77g 2.62g 45%
Manganese 1.074mg 0.054mg 44%
Vitamin B1 0.271mg 0.754mg 40%
Vitamin B12 1.3µg 0.65µg 27%
Polyunsaturated fat 4.458g 0.54g 26%
Omega-6 (Linoleic acid) 3.605g 21%
Calories 504kcal 145kcal 18%
Selenium 29µg 19.5µg 17%
Sodium 1582mg 1203mg 16%
Cholesterol 97mg 53mg 15%
Vitamin B5 0.93mg 0.403mg 11%
Omega-3 (ALA) 0.164g 10%
Vitamin B3 4.987mg 4.023mg 6%
Choline 51.2mg 85.1mg 6%
Phosphorus 158mg 196mg 5%
Vitamin E 1.03mg 0.25mg 5%
Vitamin K 5.8µg 0µg 5%
Zinc 2.44mg 2.88mg 4%
Vitamin B2 0.257mg 0.202mg 4%
Protein 19.25g 20.93g 3%
Vitamin D* 52 IU 32 IU 3%
Vitamin D 1.3µg 0.8µg 3%
Vitamin B6 0.362mg 0.4mg 3%
Iron 1.33mg 1.48mg 2%
Magnesium 18mg 14mg 1%
Calcium 19mg 8mg 1%
Copper 0.091mg 0.079mg 1%
Folate 5µg 3µg 1%
Protein per 100 calories 3.8g 14g N/A
Calories per 10 g protein 262kcal 69kcal N/A
Weight per 100 calories 20g 69g N/A
Unsaturated / Saturated Fat ratio 1.4 1.7 N/A
Net carbs 1.18g 1.5g N/A
Carbs 1.18g 1.5g 0%
Potassium 274mg 287mg 0%
Trans fat 1.527g N/A
Tryptophan 0.23mg 0.251mg 0%
Threonine 0.869mg 0.931mg 0%
Isoleucine 0.901mg 0.918mg 0%
Leucine 1.575mg 1.661mg 0%
Lysine 1.652mg 1.775mg 0%
Methionine 0.511mg 0.553mg 0%
Phenylalanine 0.778mg 0.904mg 0%
Valine 0.987mg 0.908mg 0%
Histidine 0.688mg 0.75mg 0%
Omega-3 (EPA) 0.004g 0g N/A
Omega-3 (DHA) 0.004g 0g N/A
Omega-3 (DPA) 0.02g 0g 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
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
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
Contains more FatsFats +736.9%
Contains more CarbsCarbs +27.1%
Contains more WaterWater +137%
~equal in Protein ~20.93g

Fat Type Comparison

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

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