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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" 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Ham
Ham
7
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 MagnesiumMagnesium +192.9%
Contains more CalciumCalcium +13200%
Contains more PhosphorusPhosphorus +287.8%
Contains more PotassiumPotassium +233.7%
Contains more IronIron +92.2%
Contains more CopperCopper +163.3%
Contains more ZincZinc +11.6%
Contains less SodiumSodium -16.1%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +34.5%

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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Ham
Ham
5
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +83.2%
Contains more Vitamin B12Vitamin B12 +72.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin DVitamin D +60%
Contains more Vitamin B1Vitamin B1 +1937.8%
Contains more Vitamin B3Vitamin B3 +5124.7%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more CholineCholine +452.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg
~equal in Vitamin B5 ~0.403mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Ham
Ham
1
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 ProteinProtein +51.9%
Contains more FatsFats +387.2%
Contains more CarbsCarbs +142%
Contains more OtherOther +53.8%
Contains more WaterWater +118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +199.2%
Contains less Sat. FatSaturated Fat -89.4%
~equal in Polyunsaturated fat ~0.54g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese Ham
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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
Calories 387kcal 145kcal Romano cheese
Protein 31.8g 20.93g Romano cheese
Fats 26.94g 5.53g Romano cheese
Net carbs 3.63g 1.5g Romano cheese
Carbs 3.63g 1.5g Romano cheese
Cholesterol 104mg 53mg Ham
Vitamin D 20IU 32IU Ham
Magnesium 41mg 14mg Romano cheese
Calcium 1064mg 8mg Romano cheese
Potassium 86mg 287mg Ham
Iron 0.77mg 1.48mg Ham
Sugar 0.73g 0g Ham
Copper 0.03mg 0.079mg Ham
Zinc 2.58mg 2.88mg Ham
Phosphorus 760mg 196mg Romano cheese
Sodium 1433mg 1203mg Ham
Vitamin A 415IU 0IU Romano cheese
Vitamin A RAE 96µg 0µg Romano cheese
Vitamin E 0.23mg 0.25mg Ham
Vitamin D 0.5µg 0.8µg Ham
Manganese 0.02mg 0.054mg Ham
Selenium 14.5µg 19.5µg Ham
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
Vitamin B12 1.12µg 0.65µg Romano cheese
Vitamin K 2.2µg 0µg Romano cheese
Folate 7µg 3µg Romano cheese
Choline 15.4mg 85.1mg Ham
Saturated Fat 17.115g 1.81g Ham
Monounsaturated Fat 7.838g 2.62g Romano cheese
Polyunsaturated fat 0.593g 0.54g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Romano cheese
45%
Ham
Minerals Daily Need Coverage Score
106%
Romano cheese
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 51mg)
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 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

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. 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.