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Romano cheese vs Ham - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 51mg)
Which food contains less Sugars?
Ham
Ham contains less Sugars (difference - 0.73g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 230mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 15.305g)
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 - $4.1)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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.
Romano cheese Ham
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Romano cheese 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
17
Romano cheese
32
Ham
Mineral Summary Score
104
Romano cheese
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
:
5
Ham
Contains more Calcium +13200%
Contains more Magnesium +192.9%
Contains more Phosphorus +287.8%
Contains more Iron +92.2%
Contains more Potassium +233.7%
Contains more Copper +163.3%
Contains more Zinc +11.6%
Contains less Sodium -16.1%
Contains more Calcium +13200%
Contains more Magnesium +192.9%
Contains more Phosphorus +287.8%
Contains more Iron +92.2%
Contains more Potassium +233.7%
Contains more Copper +163.3%
Contains more Zinc +11.6%
Contains less Sodium -16.1%

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
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +83.2%
Contains more Vitamin B12 +72.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +60%
Contains more Vitamin B1 +1937.8%
Contains more Vitamin B3 +5124.7%
Contains more Vitamin B6 +370.6%
Equal in Vitamin E - 0.25
Equal in Vitamin B5 - 0.403
Contains more Vitamin A +∞%
Contains more Vitamin B2 +83.2%
Contains more Vitamin B12 +72.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +60%
Contains more Vitamin B1 +1937.8%
Contains more Vitamin B3 +5124.7%
Contains more Vitamin B6 +370.6%
Equal in Vitamin E - 0.25
Equal in Vitamin B5 - 0.403

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
191%
Romano cheese
126%
Ham
Carbohydrates
4%
Romano cheese
2%
Ham
Fats
124%
Romano cheese
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 Romano cheese Ham Opinion
Calories 387 145 Romano cheese
Protein 31.8 20.93 Romano cheese
Fats 26.94 5.53 Romano cheese
Vitamin C 0 0
Carbs 3.63 1.5 Romano cheese
Cholesterol 104 53 Ham
Vitamin D 20 32 Ham
Iron 0.77 1.48 Ham
Calcium 1064 8 Romano cheese
Potassium 86 287 Ham
Magnesium 41 14 Romano cheese
Sugars 0.73 0 Romano cheese
Fiber 0 0
Copper 0.03 0.079 Ham
Zinc 2.58 2.88 Ham
Starch
Phosphorus 760 196 Romano cheese
Sodium 1433 1203 Ham
Vitamin A 415 0 Romano cheese
Vitamin E 0.23 0.25 Ham
Vitamin D 0.5 0.8 Ham
Vitamin B1 0.037 0.754 Ham
Vitamin B2 0.37 0.202 Romano cheese
Vitamin B3 0.077 4.023 Ham
Vitamin B5 0.424 0.403 Romano cheese
Vitamin B6 0.085 0.4 Ham
Vitamin B12 1.12 0.65 Romano cheese
Vitamin K 2.2 0 Romano cheese
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 17.115 1.81 Ham
Monounsaturated Fat 7.838 2.62 Romano cheese
Polyunsaturated fat 0.593 0.54 Romano cheese
Tryptophan 0.429 0.251 Romano cheese
Threonine 1.171 0.931 Romano cheese
Isoleucine 1.685 0.918 Romano cheese
Leucine 3.071 1.661 Romano cheese
Lysine 2.941 1.775 Romano cheese
Methionine 0.852 0.553 Romano cheese
Phenylalanine 1.71 0.904 Romano cheese
Valine 2.183 0.908 Romano cheese
Histidine 1.231 0.75 Romano cheese
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.