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Cream cheese vs. Ham — In-Depth Nutrition Comparison

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Differences between cream cheese and ham

  • Cream cheese has more vitamin A, while ham has more vitamin B1, vitamin B6, vitamin B3, zinc, selenium, vitamin B12, and iron.
  • Cream cheese's daily need coverage for saturated fat is 92% higher.
  • The amount of saturated fat in ham is lower.

The food types used in this comparison are Cheese, cream and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 +1112.5%
Contains less SodiumSodium -73.9%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +117.4%
Contains more IronIron +1245.5%
Contains more CopperCopper +338.9%
Contains more ZincZinc +476%
Contains more PhosphorusPhosphorus +83.2%
Contains more ManganeseManganese +390.9%
Contains more SeleniumSelenium +126.7%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Ham
Ham
6
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 +244%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3178.3%
Contains more Vitamin B3Vitamin B3 +4320.9%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin B12Vitamin B12 +195.5%
Contains more CholineCholine +212.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cream cheese Ham DV% diff.
Saturated fat 20.213g 1.81g 84%
Vitamin B1 0.023mg 0.754mg 61%
Fats 34.44g 5.53g 44%
Sodium 314mg 1203mg 39%
Vitamin A 308µg 0µg 34%
Protein 6.15g 20.93g 30%
Vitamin B6 0.056mg 0.4mg 26%
Vitamin B3 0.091mg 4.023mg 25%
Zinc 0.5mg 2.88mg 22%
Selenium 8.6µg 19.5µg 20%
Vitamin B12 0.22µg 0.65µg 18%
Iron 0.11mg 1.48mg 17%
Cholesterol 101mg 53mg 16%
Monounsaturated fat 8.907g 2.62g 16%
Phosphorus 107mg 196mg 13%
Choline 27.2mg 85.1mg 11%
Calories 350kcal 145kcal 10%
Calcium 97mg 8mg 9%
Copper 0.018mg 0.079mg 7%
Polyunsaturated fat 1.483g 0.54g 6%
Potassium 132mg 287mg 5%
Vitamin D 0IU 32IU 4%
Vitamin E 0.86mg 0.25mg 4%
Vitamin D 0µg 0.8µg 4%
Vitamin K 2.1µg 0µg 2%
Folate 9µg 3µg 2%
Vitamin B5 0.517mg 0.403mg 2%
Vitamin B2 0.23mg 0.202mg 2%
Manganese 0.011mg 0.054mg 2%
Magnesium 9mg 14mg 1%
Carbs 5.52g 1.5g 1%
Net carbs 5.52g 1.5g N/A
Sugar 3.76g 0g N/A
Starch 0.35g 0%
Tryptophan 0.069mg 0.251mg 0%
Threonine 0.233mg 0.931mg 0%
Isoleucine 0.324mg 0.918mg 0%
Leucine 0.657mg 1.661mg 0%
Lysine 0.567mg 1.775mg 0%
Methionine 0.191mg 0.553mg 0%
Phenylalanine 0.291mg 0.904mg 0%
Valine 0.395mg 0.908mg 0%
Histidine 0.175mg 0.75mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 FatsFats +522.8%
Contains more CarbsCarbs +268%
Contains more ProteinProtein +240.3%
Contains more WaterWater +28.6%
Contains more OtherOther +244.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +240%
Contains more Poly. FatPolyunsaturated fat +174.6%
Contains less Sat. FatSaturated fat -91%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.