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  6. Cottage cheese vs. Ham

Cottage cheese vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and ham?

  • Cottage cheese has less vitamin B1, vitamin B6, vitamin B3, zinc, selenium, iron, choline, and vitamin B12 than ham.
  • Ham's daily need coverage for vitamin B1 is 61% higher.
  • Cottage cheese contains less cholesterol.

We used Cheese, cottage, creamed, large or small curd and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Ham
Ham
8
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 CalciumCalcium +937.5%
Contains less SodiumSodium -69.7%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +176%
Contains more IronIron +2014.3%
Contains more CopperCopper +172.4%
Contains more ZincZinc +620%
Contains more PhosphorusPhosphorus +23.3%
Contains more ManganeseManganese +2600%
Contains more SeleniumSelenium +101%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Ham
Ham
8
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 B5Vitamin B5 +38.2%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +2692.6%
Contains more Vitamin B2Vitamin B2 +23.9%
Contains more Vitamin B3Vitamin B3 +3963.6%
Contains more Vitamin B6Vitamin B6 +769.6%
Contains more Vitamin B12Vitamin B12 +51.2%
Contains more CholineCholine +362.5%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Ham DV% diff.
Vitamin B1 0.027mg 0.754mg 61%
Sodium 364mg 1203mg 36%
Vitamin B6 0.046mg 0.4mg 27%
Vitamin B3 0.099mg 4.023mg 25%
Zinc 0.4mg 2.88mg 23%
Protein 11.12g 20.93g 20%
Selenium 9.7µg 19.5µg 18%
Iron 0.07mg 1.48mg 18%
Choline 18.4mg 85.1mg 12%
Cholesterol 17mg 53mg 12%
Vitamin B12 0.43µg 0.65µg 9%
Calcium 83mg 8mg 8%
Copper 0.029mg 0.079mg 6%
Potassium 104mg 287mg 5%
Phosphorus 159mg 196mg 5%
Monounsaturated fat 0.778g 2.62g 5%
Vitamin A 37µg 0µg 4%
Vitamin D 3IU 32IU 4%
Vitamin D 0.1µg 0.8µg 4%
Vitamin B5 0.557mg 0.403mg 3%
Polyunsaturated fat 0.123g 0.54g 3%
Vitamin B2 0.163mg 0.202mg 3%
Folate 12µg 3µg 2%
Calories 98kcal 145kcal 2%
Manganese 0.002mg 0.054mg 2%
Fats 4.3g 5.53g 2%
Vitamin E 0.08mg 0.25mg 1%
Magnesium 8mg 14mg 1%
Carbs 3.38g 1.5g 1%
Net carbs 3.38g 1.5g N/A
Sugar 2.67g 0g N/A
Saturated fat 1.718g 1.81g 0%
Tryptophan 0.147mg 0.251mg 0%
Threonine 0.5mg 0.931mg 0%
Isoleucine 0.591mg 0.918mg 0%
Leucine 1.116mg 1.661mg 0%
Lysine 0.934mg 1.775mg 0%
Methionine 0.269mg 0.553mg 0%
Phenylalanine 0.577mg 0.904mg 0%
Valine 0.748mg 0.908mg 0%
Histidine 0.326mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Ham
Ham
3
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 CarbsCarbs +125.3%
Contains more WaterWater +17.9%
Contains more ProteinProtein +88.2%
Contains more FatsFats +28.6%
Contains more OtherOther +209.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Ham
Ham
2
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 +236.8%
Contains more Poly. FatPolyunsaturated fat +339%
~equal in Saturated fat ~1.81g

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.