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Parmigiano-Reggiano vs Ham - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 326mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 11.507g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.7)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parmigiano-Reggiano Ham
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Parmigiano-Reggiano
32
Ham
Mineral Summary Score
114
Parmigiano-Reggiano
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Ham
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Copper +201.3%
Contains more Zinc +34.4%
Contains more Phosphorus +271.9%
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Copper +201.3%
Contains more Zinc +34.4%
Contains more Phosphorus +271.9%
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140.6%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +113.3%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +3428.9%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +716.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140.6%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +113.3%
Contains more Vitamin E +47.1%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +3428.9%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +716.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Parmigiano-Reggiano
126%
Ham
Carbohydrates
1%
Parmigiano-Reggiano
2%
Ham
Fats
92%
Parmigiano-Reggiano
26%
Ham

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Parmigiano-Reggiano Ham Opinion
Calories 265 145 Parmigiano-Reggiano
Protein 20 20.93 Ham
Fats 20 5.53 Parmigiano-Reggiano
Vitamin C 0 0
Carbs 1.37 1.5 Ham
Cholesterol 88 53 Ham
Vitamin D 15 32 Ham
Iron 0.9 1.48 Ham
Calcium 1109 8 Parmigiano-Reggiano
Potassium 125 287 Ham
Magnesium 38 14 Parmigiano-Reggiano
Sugars 0 0
Fiber 0 0
Copper 0.238 0.079 Parmigiano-Reggiano
Zinc 3.87 2.88 Parmigiano-Reggiano
Starch
Phosphorus 729 196 Parmigiano-Reggiano
Sodium 1529 1203 Ham
Vitamin A 605 0 Parmigiano-Reggiano
Vitamin E 0.17 0.25 Ham
Vitamin D 0.4 0.8 Ham
Vitamin B1 0.029 0.754 Ham
Vitamin B2 0.486 0.202 Parmigiano-Reggiano
Vitamin B3 0.114 4.023 Ham
Vitamin B5 0.325 0.403 Ham
Vitamin B6 0.049 0.4 Ham
Vitamin B12 2.26 0.65 Parmigiano-Reggiano
Vitamin K 1.7 0 Parmigiano-Reggiano
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 13.317 1.81 Ham
Monounsaturated Fat 6.098 2.62 Parmigiano-Reggiano
Polyunsaturated fat 0.462 0.54 Ham
Tryptophan 0.24 0.251 Ham
Threonine 1.519 0.931 Parmigiano-Reggiano
Isoleucine 1.2 0.918 Parmigiano-Reggiano
Leucine 2.983 1.661 Parmigiano-Reggiano
Lysine 2.459 1.775 Parmigiano-Reggiano
Methionine 0.369 0.553 Ham
Phenylalanine 1.604 0.904 Parmigiano-Reggiano
Valine 1.498 0.908 Parmigiano-Reggiano
Histidine 0.752 0.75 Parmigiano-Reggiano
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.