Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. American cheese
  5. Compare
  6. American cheese vs. Ham

American cheese vs. Ham — In-Depth Nutrition Comparison

Compare

What are the differences between American cheese and ham?

  • American cheese is higher in calcium, phosphorus, vitamin B12, and vitamin A, yet ham is higher in vitamin B1, vitamin B6, and vitamin B3.
  • American cheese's daily need coverage for calcium is 104% more.
  • The amount of saturated fat in ham is lower.
  • The glycemic index of ham is lower.

We used Cheese, pasteurized process, American, without added vitamin D and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

American cheese vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Ham
Ham
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +12962.5%
Contains more PhosphorusPhosphorus +227%
Contains more PotassiumPotassium +117.4%
Contains more IronIron +134.9%
Contains more CopperCopper +71.7%
Contains more ZincZinc +15.7%
Contains less SodiumSodium -28%
Contains more ManganeseManganese +31.7%
~equal in Selenium ~19.5µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Ham
Ham
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B12Vitamin B12 +130.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B1Vitamin B1 +4926.7%
Contains more Vitamin B3Vitamin B3 +5193.4%
Contains more Vitamin B6Vitamin B6 +640.7%
Contains more CholineCholine +135.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg

All nutrients comparison - raw data values

Nutrient American cheese Ham DV% diff.
Calcium 1045mg 8mg 104%
Saturated fat 18.057g 1.81g 74%
Phosphorus 641mg 196mg 64%
Vitamin B1 0.015mg 0.754mg 62%
Fats 31.79g 5.53g 40%
Vitamin B12 1.5µg 0.65µg 35%
Vitamin A 250µg 0µg 28%
Vitamin B6 0.054mg 0.4mg 27%
Vitamin B3 0.076mg 4.023mg 25%
Sodium 1671mg 1203mg 20%
Cholesterol 100mg 53mg 16%
Monounsaturated fat 8.236g 2.62g 14%
Calories 371kcal 145kcal 11%
Iron 0.63mg 1.48mg 11%
Choline 36.2mg 85.1mg 9%
Protein 18.13g 20.93g 6%
Potassium 132mg 287mg 5%
Polyunsaturated fat 1.286g 0.54g 5%
Copper 0.046mg 0.079mg 4%
Zinc 2.49mg 2.88mg 4%
Vitamin E 0.8mg 0.25mg 4%
Magnesium 26mg 14mg 3%
Vitamin B2 0.234mg 0.202mg 2%
Vitamin K 2.6µg 0µg 2%
Selenium 20.2µg 19.5µg 1%
Manganese 0.041mg 0.054mg 1%
Vitamin D 0.6µg 0.8µg 1%
Vitamin D 23IU 32IU 1%
Folate 8µg 3µg 1%
Carbs 3.7g 1.5g 1%
Net carbs 3.7g 1.5g N/A
Sugar 2.26g 0g N/A
Vitamin B5 0.403mg 0.403mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.251mg 0%
Threonine 0.772mg 0.931mg 0%
Isoleucine 0.938mg 0.918mg 0%
Leucine 1.716mg 1.661mg 0%
Lysine 1.516mg 1.775mg 0%
Methionine 0.475mg 0.553mg 0%
Phenylalanine 0.939mg 0.904mg 0%
Valine 1.187mg 0.908mg 0%
Histidine 0.546mg 0.75mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +474.9%
Contains more CarbsCarbs +146.7%
Contains more OtherOther +54.9%
Contains more ProteinProtein +15.4%
Contains more WaterWater +70.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +214.4%
Contains more Poly. FatPolyunsaturated fat +138.1%
Contains less Sat. FatSaturated fat -90%

People also compare

American cheese
American cheese vs Swiss cheese
Swiss cheese
American cheese
American cheese vs Roquefort
Roquefort
American cheese
American cheese vs Romano cheese
Romano cheese
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.