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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, Vitamin A RAE, and Copper, while Ham is higher in Vitamin B1, Vitamin B6, and Vitamin B3.
  • Parmigiano-Reggiano covers your daily need of Calcium 110% more than Ham.
  • Parmigiano-Reggiano contains 10000000 times more Vitamin A RAE than Ham. Parmigiano-Reggiano contains 160µg of Vitamin A RAE, while Ham contains 0µg.
  • Ham is lower in Saturated Fat.

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

Infographic

Parmigiano-Reggiano 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" 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 Phosphorus +271.9%
Contains more Zinc +34.4%
Contains more Copper +201.3%
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Phosphorus +271.9%
Contains more Zinc +34.4%
Contains more Copper +201.3%
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 Folate +233.3%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
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 +140.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%
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%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
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.

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.