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Ham vs Romano cheese - 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.
Ham Romano cheese
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
Ham Romano 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
17
Romano cheese
Mineral Summary Score
43
Ham
104
Romano 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
5
:
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%
Contains more Calcium +13200%
Contains more Magnesium +192.9%
Contains more Phosphorus +287.8%

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
5
:
Contains more Vitamin D +60%
Contains more Vitamin B1 +1937.8%
Contains more Vitamin B3 +5124.7%
Contains more Vitamin B6 +370.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +83.2%
Contains more Vitamin B12 +72.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.23
Equal in Vitamin B5 - 0.424
Contains more Vitamin D +60%
Contains more Vitamin B1 +1937.8%
Contains more Vitamin B3 +5124.7%
Contains more Vitamin B6 +370.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +83.2%
Contains more Vitamin B12 +72.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.23
Equal in Vitamin B5 - 0.424

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
191%
Romano cheese
Carbohydrates
2%
Ham
4%
Romano cheese
Fats
26%
Ham
124%
Romano 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 Romano cheese Opinion
Calories 145 387 Romano cheese
Protein 20.93 31.8 Romano cheese
Fats 5.53 26.94 Romano cheese
Vitamin C 0 0
Carbs 1.5 3.63 Romano cheese
Cholesterol 53 104 Ham
Vitamin D 32 20 Ham
Iron 1.48 0.77 Ham
Calcium 8 1064 Romano cheese
Potassium 287 86 Ham
Magnesium 14 41 Romano cheese
Sugars 0 0.73 Romano cheese
Fiber 0 0
Copper 0.079 0.03 Ham
Zinc 2.88 2.58 Ham
Starch
Phosphorus 196 760 Romano cheese
Sodium 1203 1433 Ham
Vitamin A 0 415 Romano cheese
Vitamin E 0.25 0.23 Ham
Vitamin D 0.8 0.5 Ham
Vitamin B1 0.754 0.037 Ham
Vitamin B2 0.202 0.37 Romano cheese
Vitamin B3 4.023 0.077 Ham
Vitamin B5 0.403 0.424 Romano cheese
Vitamin B6 0.4 0.085 Ham
Vitamin B12 0.65 1.12 Romano cheese
Vitamin K 0 2.2 Romano cheese
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 17.115 Ham
Monounsaturated Fat 2.62 7.838 Romano cheese
Polyunsaturated fat 0.54 0.593 Romano cheese
Tryptophan 0.251 0.429 Romano cheese
Threonine 0.931 1.171 Romano cheese
Isoleucine 0.918 1.685 Romano cheese
Leucine 1.661 3.071 Romano cheese
Lysine 1.775 2.941 Romano cheese
Methionine 0.553 0.852 Romano cheese
Phenylalanine 0.904 1.71 Romano cheese
Valine 0.908 2.183 Romano cheese
Histidine 0.75 1.231 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.