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.
Detailed nutritional comparison of maitake mushroom and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Maitake Mushroom (Mushrooms, maitake, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Maitake Mushroom src
Image of Ham src

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 lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Maitake mushroom has a macronutrient ratio of 20:75:5 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Maitake Mushroom Ham
Protein 20% 25%
Carbohydrates 75% 3%
Fat 5% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Maitake Mushroom or Ham .

Note: The specific food items compared are: Maitake Mushroom (Mushrooms, maitake, raw) and Ham (Ham, minced) .

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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.