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Ham vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are Ham and Parmigiano-Reggiano different?

  • Ham is richer in Vitamin B1, Vitamin B6, and Vitamin B3, while Parmigiano-Reggiano is higher in Calcium, Phosphorus, Vitamin B12, Vitamin B2, Vitamin A RAE, and Copper.
  • Parmigiano-Reggiano covers your daily need of Calcium 110% more than Ham.
  • Ham contains 35 times more Vitamin B3 than Parmigiano-Reggiano. Ham contains 4.023mg of Vitamin B3, while Parmigiano-Reggiano contains 0.114mg.
  • Ham is lower in Saturated Fat.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, parmesan, dry grated, reduced fat types were used in this article.

Infographic

Ham vs Parmigiano-Reggiano infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%
Contains more Selenium +10.2%
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Phosphorus +271.9%
Contains more Zinc +34.4%
Contains more Copper +201.3%
Contains more Manganese +57.4%
Equal in Selenium - 17.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%
Contains more Selenium +10.2%
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Phosphorus +271.9%
Contains more Zinc +34.4%
Contains more Copper +201.3%
Contains more Manganese +57.4%
Equal in Selenium - 17.7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
6
:
Contains more Vitamin E +47.1%
Contains more Vitamin D +100%
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 Folate +233.3%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin E +47.1%
Contains more Vitamin D +100%
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 Folate +233.3%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +33.7%
Contains more Fats +261.7%
Contains more Other +83.8%
Equal in Protein - 20
Equal in Carbs - 1.37
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Water +33.7%
Contains more Fats +261.7%
Contains more Other +83.8%
Equal in Protein - 20
Equal in Carbs - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.4%
Contains more Polyunsaturated fat +16.9%
Contains more Monounsaturated Fat +132.7%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -86.4%
Contains more Polyunsaturated fat +16.9%
Contains more Monounsaturated Fat +132.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Parmigiano-Reggiano
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Parmigiano-Reggiano Opinion
Net carbs 1.5g 1.37g Ham
Protein 20.93g 20g Ham
Fats 5.53g 20g Parmigiano-Reggiano
Carbs 1.5g 1.37g Ham
Calories 145kcal 265kcal Parmigiano-Reggiano
Calcium 8mg 1109mg Parmigiano-Reggiano
Iron 1.48mg 0.9mg Ham
Magnesium 14mg 38mg Parmigiano-Reggiano
Phosphorus 196mg 729mg Parmigiano-Reggiano
Potassium 287mg 125mg Ham
Sodium 1203mg 1529mg Ham
Zinc 2.88mg 3.87mg Parmigiano-Reggiano
Copper 0.079mg 0.238mg Parmigiano-Reggiano
Manganese 0.054mg 0.085mg Parmigiano-Reggiano
Selenium 19.5µg 17.7µg Ham
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 0.25mg 0.17mg Ham
Vitamin D 32IU 15IU Ham
Vitamin D 0.8µg 0.4µg Ham
Vitamin B1 0.754mg 0.029mg Ham
Vitamin B2 0.202mg 0.486mg Parmigiano-Reggiano
Vitamin B3 4.023mg 0.114mg Ham
Vitamin B5 0.403mg 0.325mg Ham
Vitamin B6 0.4mg 0.049mg Ham
Folate 3µg 10µg Parmigiano-Reggiano
Vitamin B12 0.65µg 2.26µg Parmigiano-Reggiano
Vitamin K 0µg 1.7µg Parmigiano-Reggiano
Tryptophan 0.251mg 0.24mg Ham
Threonine 0.931mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.918mg 1.2mg Parmigiano-Reggiano
Leucine 1.661mg 2.983mg Parmigiano-Reggiano
Lysine 1.775mg 2.459mg Parmigiano-Reggiano
Methionine 0.553mg 0.369mg Ham
Phenylalanine 0.904mg 1.604mg Parmigiano-Reggiano
Valine 0.908mg 1.498mg Parmigiano-Reggiano
Histidine 0.75mg 0.752mg Parmigiano-Reggiano
Cholesterol 53mg 88mg Ham
Saturated Fat 1.81g 13.317g Ham
Monounsaturated Fat 2.62g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.54g 0.462g Ham

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
55%
Ham
121%
Parmigiano-Reggiano

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
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 Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.