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Parmigiano-Reggiano vs Ham - In-Depth Nutrition Comparison

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How are Parmigiano-Reggiano and Ham different?

  • Parmigiano-Reggiano is richer in Calcium, Phosphorus, Vitamin B12, Vitamin B2, and Copper, while Ham is higher in Vitamin B1, Vitamin B6, Vitamin B3, and Vitamin A.
  • Parmigiano-Reggiano covers your daily need of Calcium 110% more than Ham.
  • Parmigiano-Reggiano contains 7 times more Saturated Fat than Ham. Parmigiano-Reggiano contains 13.317g of Saturated Fat, while Ham contains 1.81g.

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

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Parmigiano-Reggiano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Copper +201.3%
Contains more Zinc +34.4%
Contains more Phosphorus +271.9%
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 34% 333% 12% 28% 80% 106% 313% 200%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Copper +201.3%
Contains more Zinc +34.4%
Contains more Phosphorus +271.9%
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140.6%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%
Contains more Folate +233.3%
Contains more Vitamin E +47.1%
Contains more Vitamin D +100%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +3428.9%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +716.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 37% 4% 12% 8% 113% 3% 20% 12% 283% 5% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140.6%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%
Contains more Folate +233.3%
Contains more Vitamin E +47.1%
Contains more Vitamin D +100%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +3428.9%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +716.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Parmigiano-Reggiano
45
Ham
Mineral Summary Score
138
Parmigiano-Reggiano
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Parmigiano-Reggiano
126%
Ham
Carbohydrates
1%
Parmigiano-Reggiano
2%
Ham
Fats
92%
Parmigiano-Reggiano
26%
Ham

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parmigiano-Reggiano Ham
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 326mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 11.507g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Ham Opinion
Calories 265 145 Parmigiano-Reggiano
Protein 20 20.93 Ham
Fats 20 5.53 Parmigiano-Reggiano
Vitamin C 0 0
Carbs 1.37 1.5 Ham
Cholesterol 88 53 Ham
Vitamin D 15 32 Ham
Iron 0.9 1.48 Ham
Calcium 1109 8 Parmigiano-Reggiano
Potassium 125 287 Ham
Magnesium 38 14 Parmigiano-Reggiano
Sugar 0 0
Fiber 0 0
Copper 0.238 0.079 Parmigiano-Reggiano
Zinc 3.87 2.88 Parmigiano-Reggiano
Starch
Phosphorus 729 196 Parmigiano-Reggiano
Sodium 1529 1203 Ham
Vitamin A 605 0 Parmigiano-Reggiano
Vitamin E 0.17 0.25 Ham
Vitamin D 0.4 0.8 Ham
Vitamin B1 0.029 0.754 Ham
Vitamin B2 0.486 0.202 Parmigiano-Reggiano
Vitamin B3 0.114 4.023 Ham
Vitamin B5 0.325 0.403 Ham
Vitamin B6 0.049 0.4 Ham
Vitamin B12 2.26 0.65 Parmigiano-Reggiano
Vitamin K 1.7 0 Parmigiano-Reggiano
Folate 10 3 Parmigiano-Reggiano
Trans Fat
Saturated Fat 13.317 1.81 Ham
Monounsaturated Fat 6.098 2.62 Parmigiano-Reggiano
Polyunsaturated fat 0.462 0.54 Ham
Tryptophan 0.24 0.251 Ham
Threonine 1.519 0.931 Parmigiano-Reggiano
Isoleucine 1.2 0.918 Parmigiano-Reggiano
Leucine 2.983 1.661 Parmigiano-Reggiano
Lysine 2.459 1.775 Parmigiano-Reggiano
Methionine 0.369 0.553 Ham
Phenylalanine 1.604 0.904 Parmigiano-Reggiano
Valine 1.498 0.908 Parmigiano-Reggiano
Histidine 0.752 0.75 Parmigiano-Reggiano
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.