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  6. Blue cheese vs. Ham

Blue cheese vs. Ham — In-Depth Nutrition Comparison

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How are Blue cheese and Ham different?

  • Blue cheese is richer in Calcium, Phosphorus, Vitamin B5, Vitamin B12, and Vitamin A RAE, while Ham is higher in Vitamin B1, Vitamin B3, Vitamin B6, and Iron.
  • Blue cheese covers your daily need of Saturated Fat 84% more than Ham.
  • Ham is lower in Saturated Fat.

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

Infographic

Blue 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.
Blue cheese
Blue cheese
4
:
6
Ham
Ham
Contains more Calcium +6500%
Contains more Magnesium +64.3%
Contains more Phosphorus +97.4%
Contains more Iron +377.4%
Contains more Potassium +12.1%
Contains more Copper +97.5%
Contains more Manganese +500%
Contains more Selenium +34.5%
Equal in Sodium - 1203
Equal in Zinc - 2.88
Blue cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +6500%
Contains more Magnesium +64.3%
Contains more Phosphorus +97.4%
Contains more Iron +377.4%
Contains more Potassium +12.1%
Contains more Copper +97.5%
Contains more Manganese +500%
Contains more Selenium +34.5%
Equal in Sodium - 1203
Equal in Zinc - 2.88

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.
Blue cheese
Blue cheese
6
:
4
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B5 +329%
Contains more Folate +1100%
Contains more Vitamin B12 +87.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +60%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +296%
Contains more Vitamin B6 +141%
Equal in Vitamin E - 0.25
Blue cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
Ham
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B5 +329%
Contains more Folate +1100%
Contains more Vitamin B12 +87.7%
Contains more Vitamin K +∞%
Contains more Vitamin D +60%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +296%
Contains more Vitamin B6 +141%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blue cheese
Blue cheese
4
:
1
Ham
Ham
Contains more Fats +419.7%
Contains more Carbs +56%
Contains more Other +16.9%
Contains more Water +59.6%
Equal in Protein - 20.93
Blue cheese
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Ham
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 Fats +419.7%
Contains more Carbs +56%
Contains more Other +16.9%
Contains more Water +59.6%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blue cheese
Blue cheese
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +196.9%
Contains more Polyunsaturated fat +48.1%
Contains less Saturated Fat -90.3%
Blue cheese
69% 29% 3%
Saturated Fat: 18.669 g
Monounsaturated Fat: 7.778 g
Polyunsaturated fat: 0.8 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +196.9%
Contains more Polyunsaturated fat +48.1%
Contains less Saturated Fat -90.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blue cheese Ham Opinion
Net carbs 2.34g 1.5g Blue cheese
Protein 21.4g 20.93g Blue cheese
Fats 28.74g 5.53g Blue cheese
Carbs 2.34g 1.5g Blue cheese
Calories 353kcal 145kcal Blue cheese
Sugar 0.5g 0g Ham
Calcium 528mg 8mg Blue cheese
Iron 0.31mg 1.48mg Ham
Magnesium 23mg 14mg Blue cheese
Phosphorus 387mg 196mg Blue cheese
Potassium 256mg 287mg Ham
Sodium 1146mg 1203mg Blue cheese
Zinc 2.66mg 2.88mg Ham
Copper 0.04mg 0.079mg Ham
Manganese 0.009mg 0.054mg Ham
Selenium 14.5µg 19.5µg Ham
Vitamin A 721IU 0IU Blue cheese
Vitamin A RAE 198µg 0µg Blue cheese
Vitamin E 0.25mg 0.25mg
Vitamin D 21IU 32IU Ham
Vitamin D 0.5µg 0.8µg Ham
Vitamin B1 0.029mg 0.754mg Ham
Vitamin B2 0.382mg 0.202mg Blue cheese
Vitamin B3 1.016mg 4.023mg Ham
Vitamin B5 1.729mg 0.403mg Blue cheese
Vitamin B6 0.166mg 0.4mg Ham
Folate 36µg 3µg Blue cheese
Vitamin B12 1.22µg 0.65µg Blue cheese
Vitamin K 2.4µg 0µg Blue cheese
Tryptophan 0.312mg 0.251mg Blue cheese
Threonine 0.785mg 0.931mg Ham
Isoleucine 1.124mg 0.918mg Blue cheese
Leucine 1.919mg 1.661mg Blue cheese
Lysine 1.852mg 1.775mg Blue cheese
Methionine 0.584mg 0.553mg Blue cheese
Phenylalanine 1.087mg 0.904mg Blue cheese
Valine 1.556mg 0.908mg Blue cheese
Histidine 0.758mg 0.75mg Blue cheese
Cholesterol 75mg 53mg Ham
Saturated Fat 18.669g 1.81g Ham
Monounsaturated Fat 7.778g 2.62g Blue cheese
Polyunsaturated fat 0.8g 0.54g Blue cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blue cheese Ham
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
42%
Blue cheese
45%
Ham
Minerals Daily Need Coverage Score
69%
Blue cheese
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.5g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 16.859g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.3)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Blue cheese
Blue cheese contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.