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Ham vs Cheese - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 46mg)
Which food contains less Sugars?
Ham
Ham contains less Sugars (difference - 0.48g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 17.057g)
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 - $1.5)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 550mg)
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.
Ham Cheese
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium 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
Ham Cheese
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
32
Ham
23
Cheese
Mineral Summary Score
43
Ham
67
Cheese

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
Ham
3
:
5
Cheese
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Zinc +26.4%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Zinc +26.4%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%

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
Ham
4
:
6
Cheese
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +6718.6%
Contains more Vitamin B6 +506.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.41
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +6718.6%
Contains more Vitamin B6 +506.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.41

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
126%
Ham
137%
Cheese
Carbohydrates
2%
Ham
3%
Cheese
Fats
26%
Ham
154%
Cheese

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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 Ham Cheese Opinion
Calories 145 404 Cheese
Protein 20.93 22.87 Cheese
Fats 5.53 33.31 Cheese
Vitamin C 0 0
Carbs 1.5 3.09 Cheese
Cholesterol 53 99 Ham
Vitamin D 32 24 Ham
Iron 1.48 0.14 Ham
Calcium 8 710 Cheese
Potassium 287 76 Ham
Magnesium 14 27 Cheese
Sugars 0 0.48 Cheese
Fiber 0 0
Copper 0.079 0.03 Ham
Zinc 2.88 3.64 Cheese
Starch
Phosphorus 196 455 Cheese
Sodium 1203 653 Cheese
Vitamin A 0 1242 Cheese
Vitamin E 0.25 0.71 Cheese
Vitamin D 0.8 0.6 Ham
Vitamin B1 0.754 0.029 Ham
Vitamin B2 0.202 0.428 Cheese
Vitamin B3 4.023 0.059 Ham
Vitamin B5 0.403 0.41 Cheese
Vitamin B6 0.4 0.066 Ham
Vitamin B12 0.65 1.1 Cheese
Vitamin K 0 2.4 Cheese
Folic acid (B9) 0 0
Trans Fat 0.917 Ham
Saturated Fat 1.81 18.867 Ham
Monounsaturated Fat 2.62 9.246 Cheese
Polyunsaturated fat 0.54 1.421 Cheese
Tryptophan 0.251 0.547 Cheese
Threonine 0.931 1.044 Cheese
Isoleucine 0.918 1.206 Cheese
Leucine 1.661 1.939 Cheese
Lysine 1.775 1.025 Ham
Methionine 0.553 0.547 Ham
Phenylalanine 0.904 1.074 Cheese
Valine 0.908 1.404 Cheese
Histidine 0.75 0.547 Ham
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.