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  6. Romano cheese vs. Ham

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.
  • Romano cheese has a higher glycemic index than ham.

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
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 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% 32% 4.6% 7.5% 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% 12% 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

All nutrients comparison - raw data values

Nutrient Romano cheese Ham DV% diff.
Calcium 1064mg 8mg 106%
Phosphorus 760mg 196mg 81%
Saturated fat 17.115g 1.81g 70%
Vitamin B1 0.037mg 0.754mg 60%
Fats 26.94g 5.53g 33%
Vitamin B3 0.077mg 4.023mg 25%
Vitamin B6 0.085mg 0.4mg 24%
Protein 31.8g 20.93g 22%
Vitamin B12 1.12µg 0.65µg 20%
Cholesterol 104mg 53mg 17%
Monounsaturated fat 7.838g 2.62g 13%
Choline 15.4mg 85.1mg 13%
Vitamin B2 0.37mg 0.202mg 13%
Calories 387kcal 145kcal 12%
Vitamin A 96µg 0µg 11%
Sodium 1433mg 1203mg 10%
Selenium 14.5µg 19.5µg 9%
Iron 0.77mg 1.48mg 9%
Magnesium 41mg 14mg 6%
Potassium 86mg 287mg 6%
Copper 0.03mg 0.079mg 5%
Zinc 2.58mg 2.88mg 3%
Vitamin D 0.5µg 0.8µg 2%
Vitamin D 20IU 32IU 2%
Vitamin K 2.2µg 0µg 2%
Carbs 3.63g 1.5g 1%
Folate 7µg 3µg 1%
Manganese 0.02mg 0.054mg 1%
Net carbs 3.63g 1.5g N/A
Sugar 0.73g 0g N/A
Vitamin E 0.23mg 0.25mg 0%
Vitamin B5 0.424mg 0.403mg 0%
Polyunsaturated fat 0.593g 0.54g 0%
Tryptophan 0.429mg 0.251mg 0%
Threonine 1.171mg 0.931mg 0%
Isoleucine 1.685mg 0.918mg 0%
Leucine 3.071mg 1.661mg 0%
Lysine 2.941mg 1.775mg 0%
Methionine 0.852mg 0.553mg 0%
Phenylalanine 1.71mg 0.904mg 0%
Valine 2.183mg 0.908mg 0%
Histidine 1.231mg 0.75mg 0%

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

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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. 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.