Maitake Mushroom vs. Ham
Nutrition comparison of Maitake Mushroom and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maitake mushroom
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maitake mushroom and ham:
- Both maitake mushroom and ham are high in potassium.
- Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, maitake mushroom contains more folate.
- Ham is an excellent source of protein.
- Maitake mushroom is a great source of dietary fiber.
- Maitake mushroom is an excellent source of Vitamin D.
USDA sources for nutritional information: Maitake Mushroom (Mushrooms, maitake, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and maitake mushroom has 88% less calories than ham - maitake mushroom has 31 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, maitake mushroom is much heavier in carbs, much lighter in fat and similar to ham for protein. Maitake mushroom has a macronutrient ratio of 22:75:3 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maitake Mushroom | Ham | |
|---|---|---|
| Protein | 22% | 25% |
| Carbohydrates | 75% | 3% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Maitake mushroom and ham contain similar amounts of carbs - maitake mushroom has 7g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Maitake mushroom is a great source of dietary fiber and it has more dietary fiber than ham - maitake mushroom has 2.7g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than maitake mushroom - maitake mushroom has 2.1g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 739% more protein than maitake mushroom - maitake mushroom has 1.9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and maitake mushroom has 100% less saturated fat than ham - maitake mushroom has 0.03g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Maitake mushroom has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and maitake mushroom does not contain significant amounts.
Vitamins
Vitamin D
Maitake mushroom is an excellent source of Vitamin D and it has 42 times more Vitamin D than ham - maitake mushroom has 1123iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Maitake mushroom and ham contain similar amounts of Vitamin E - maitake mushroom has 0.01mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, maitake mushroom contains more folate. Both maitake mushroom and ham contain significant amounts of riboflavin and pantothenic acid.
| Maitake Mushroom | Ham | |
|---|---|---|
| Thiamin | 0.146 MG | 0.712 MG |
| Riboflavin | 0.242 MG | 0.19 MG |
| Niacin | 0.6585 MG | 4.162 MG |
| Pantothenic acid | 0.27 MG | 0.18 MG |
| Vitamin B6 | 0.056 MG | 0.26 MG |
| Folate | 21 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Ham has 900% more calcium than maitake mushroom - maitake mushroom has 1mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 163% more iron than maitake mushroom - maitake mushroom has 0.3mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both maitake mushroom and ham are high in potassium. Ham has 52% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than maitake mushroom per 100 grams.
| Maitake Mushroom | Ham | |
|---|---|---|
| linoleic acid | 0.09 G | 2.16 G |
| Total | 0.09 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Maitake Mushroom (Mushrooms, maitake, raw) and Ham (Ham, minced) .
Maitake Mushroom g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does maitake mushroom or ham contain more calories in 100 grams?Ham is high in calories and maitake mushroom has 90% less calories than ham - maitake mushroom has 31 calories in 100g and ham has 263 calories.
Does maitake mushroom or ham have more carbohydrates?
By weight, maitake mushroom and ham contain similar amounts of carbs - maitake mushroom has 7g of carbs for 100g and ham has 1.8g of carbohydrates.
Does maitake mushroom or ham contain more potassium?
Both maitake mushroom and ham are high in potassium. Ham has 50% more potassium than maitake mushroom - maitake mushroom has 204mg of potassium in 100 grams and ham has 311mg of potassium.