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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, while ham is higher in vitamin B1, vitamin B3, vitamin B6, and iron.
  • Blue cheese covers your daily need for 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
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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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Ham
Ham
5
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 +64.3%
Contains more CalciumCalcium +6500%
Contains more PhosphorusPhosphorus +97.4%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +377.4%
Contains more CopperCopper +97.5%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +34.5%
~equal in Zinc ~2.88mg
~equal in Sodium ~1203mg

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 B2Vitamin B2 +89.1%
Contains more Vitamin B5Vitamin B5 +329%
Contains more Vitamin B12Vitamin B12 +87.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1100%
Contains more Vitamin DVitamin D +60%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin B6Vitamin B6 +141%
Contains more CholineCholine +452.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Blue cheese Ham DV% diff.
Saturated fat 18.669g 1.81g 77%
Vitamin B1 0.029mg 0.754mg 60%
Calcium 528mg 8mg 52%
Fats 28.74g 5.53g 36%
Phosphorus 387mg 196mg 27%
Vitamin B5 1.729mg 0.403mg 27%
Vitamin B12 1.22µg 0.65µg 24%
Vitamin A 198µg 0µg 22%
Vitamin B3 1.016mg 4.023mg 19%
Vitamin B6 0.166mg 0.4mg 18%
Iron 0.31mg 1.48mg 15%
Vitamin B2 0.382mg 0.202mg 14%
Monounsaturated fat 7.778g 2.62g 13%
Choline 15.4mg 85.1mg 13%
Calories 353kcal 145kcal 10%
Selenium 14.5µg 19.5µg 9%
Folate 36µg 3µg 8%
Cholesterol 75mg 53mg 7%
Copper 0.04mg 0.079mg 4%
Magnesium 23mg 14mg 2%
Polyunsaturated fat 0.8g 0.54g 2%
Zinc 2.66mg 2.88mg 2%
Vitamin K 2.4µg 0µg 2%
Sodium 1146mg 1203mg 2%
Manganese 0.009mg 0.054mg 2%
Vitamin D 0.5µg 0.8µg 2%
Potassium 256mg 287mg 1%
Vitamin D 21IU 32IU 1%
Protein 21.4g 20.93g 1%
Carbs 2.34g 1.5g 0%
Net carbs 2.34g 1.5g N/A
Sugar 0.5g 0g N/A
Vitamin E 0.25mg 0.25mg 0%
Tryptophan 0.312mg 0.251mg 0%
Threonine 0.785mg 0.931mg 0%
Isoleucine 1.124mg 0.918mg 0%
Leucine 1.919mg 1.661mg 0%
Lysine 1.852mg 1.775mg 0%
Methionine 0.584mg 0.553mg 0%
Phenylalanine 1.087mg 0.904mg 0%
Valine 1.556mg 0.908mg 0%
Histidine 0.758mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Ham
1
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 +419.7%
Contains more CarbsCarbs +56%
Contains more OtherOther +16.9%
Contains more WaterWater +59.6%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +196.9%
Contains more Poly. FatPolyunsaturated fat +48.1%
Contains less Sat. FatSaturated fat -90.3%

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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.