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Romano cheese vs Ham - In-Depth Nutrition Comparison

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Important differences between Romano cheese and Ham

  • Romano cheese has more Calcium, Phosphorus, Vitamin B12, and Vitamin B2, however Ham has more Vitamin B1, Vitamin B3, Vitamin B6, and Choline.
  • Romano cheese's daily need coverage for Calcium is 106% more.
  • Romano cheese has 9 times more Saturated Fat than Ham. Romano cheese has 17.115g of Saturated Fat, while Ham has 1.81g.

The food varieties used in the comparison are Cheese, romano and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Romano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +13200%
Contains more Magnesium +192.9%
Contains more Phosphorus +287.8%
Contains more Iron +92.2%
Contains more Potassium +233.7%
Contains less Sodium -16.1%
Contains more Zinc +11.6%
Contains more Copper +163.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 320% 29% 30% 326% 8% 187% 71% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +13200%
Contains more Magnesium +192.9%
Contains more Phosphorus +287.8%
Contains more Iron +92.2%
Contains more Potassium +233.7%
Contains less Sodium -16.1%
Contains more Zinc +11.6%
Contains more Copper +163.3%

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
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +83.2%
Contains more Folate +133.3%
Contains more Vitamin B12 +72.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +60%
Contains more Vitamin B1 +1937.8%
Contains more Vitamin B3 +5124.7%
Contains more Vitamin B6 +370.6%
Equal in Vitamin E - 0.25
Equal in Vitamin B5 - 0.403
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
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 +83.2%
Contains more Folate +133.3%
Contains more Vitamin B12 +72.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +60%
Contains more Vitamin B1 +1937.8%
Contains more Vitamin B3 +5124.7%
Contains more Vitamin B6 +370.6%
Equal in Vitamin E - 0.25
Equal in Vitamin B5 - 0.403

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.
Romano cheese Ham
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Ham Opinion
Net carbs 3.63g 1.5g Romano cheese
Protein 31.8g 20.93g Romano cheese
Fats 26.94g 5.53g Romano cheese
Carbs 3.63g 1.5g Romano cheese
Calories 387kcal 145kcal Romano cheese
Starch g g
Fructose g g
Sugar 0.73g 0g Ham
Fiber 0g 0g
Calcium 1064mg 8mg Romano cheese
Iron 0.77mg 1.48mg Ham
Magnesium 41mg 14mg Romano cheese
Phosphorus 760mg 196mg Romano cheese
Potassium 86mg 287mg Ham
Sodium 1433mg 1203mg Ham
Zinc 2.58mg 2.88mg Ham
Copper 0.03mg 0.079mg Ham
Vitamin A 415IU 0IU Romano cheese
Vitamin E 0.23mg 0.25mg Ham
Vitamin D 20IU 32IU Ham
Vitamin D 0.5µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.037mg 0.754mg Ham
Vitamin B2 0.37mg 0.202mg Romano cheese
Vitamin B3 0.077mg 4.023mg Ham
Vitamin B5 0.424mg 0.403mg Romano cheese
Vitamin B6 0.085mg 0.4mg Ham
Folate 7µg 3µg Romano cheese
Vitamin B12 1.12µg 0.65µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Tryptophan 0.429mg 0.251mg Romano cheese
Threonine 1.171mg 0.931mg Romano cheese
Isoleucine 1.685mg 0.918mg Romano cheese
Leucine 3.071mg 1.661mg Romano cheese
Lysine 2.941mg 1.775mg Romano cheese
Methionine 0.852mg 0.553mg Romano cheese
Phenylalanine 1.71mg 0.904mg Romano cheese
Valine 2.183mg 0.908mg Romano cheese
Histidine 1.231mg 0.75mg Romano cheese
Cholesterol 104mg 53mg Ham
Trans Fat g g
Saturated Fat 17.115g 1.81g Ham
Monounsaturated Fat 7.838g 2.62g Romano cheese
Polyunsaturated fat 0.593g 0.54g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
28
Romano cheese
45
Ham
Mineral Summary Score
122
Romano cheese
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
191%
Romano cheese
126%
Ham
Carbohydrates
4%
Romano cheese
2%
Ham
Fats
124%
Romano cheese
26%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 230mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 15.305g)
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 - $4.1)
Which food is richer in minerals?
?
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.
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.