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  6. Roquefort vs. Ham

Roquefort vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between roquefort and ham

  • Roquefort has more calcium, vitamin B2, phosphorus, vitamin B5, and vitamin A; however, ham is higher in vitamin B1, vitamin B6, and vitamin B3.
  • Roquefort covers your daily need for saturated fat, 87% more than ham.
  • Ham has less saturated fat.
  • The glycemic index of roquefort is higher.

These are the specific foods used in this comparison Cheese, roquefort and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 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 +114.3%
Contains more CalciumCalcium +8175%
Contains more PhosphorusPhosphorus +100%
Contains more PotassiumPotassium +215.4%
Contains more IronIron +164.3%
Contains more CopperCopper +132.4%
Contains more ZincZinc +38.5%
Contains less SodiumSodium -33.5%
Contains more ManganeseManganese +80%
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 98% 0% 10% 135% 14% 104% 29% 80% 0% 37%
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +190.1%
Contains more Vitamin B5Vitamin B5 +329.5%
Contains more FolateFolate +1533.3%
Contains more Vitamin B1Vitamin B1 +1785%
Contains more Vitamin B3Vitamin B3 +448.1%
Contains more Vitamin B6Vitamin B6 +222.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.65µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Roquefort Ham DV% diff.
Saturated fat 19.263g 1.81g 79%
Calcium 662mg 8mg 65%
Vitamin B1 0.04mg 0.754mg 60%
Fats 30.64g 5.53g 39%
Vitamin A 294µg 0µg 33%
Vitamin B2 0.586mg 0.202mg 30%
Phosphorus 392mg 196mg 28%
Vitamin B5 1.731mg 0.403mg 27%
Sodium 1809mg 1203mg 26%
Vitamin B3 0.734mg 4.023mg 21%
Vitamin B6 0.124mg 0.4mg 21%
Choline 85.1mg 15%
Monounsaturated fat 8.474g 2.62g 15%
Cholesterol 90mg 53mg 12%
Iron 0.56mg 1.48mg 12%
Folate 49µg 3µg 12%
Calories 369kcal 145kcal 11%
Selenium 14.5µg 19.5µg 9%
Zinc 2.08mg 2.88mg 7%
Potassium 91mg 287mg 6%
Copper 0.034mg 0.079mg 5%
Polyunsaturated fat 1.32g 0.54g 5%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Magnesium 30mg 14mg 4%
Vitamin E 0.25mg 2%
Protein 21.54g 20.93g 1%
Manganese 0.03mg 0.054mg 1%
Protein per 100 calories 5.8g 14g N/A
Calories per 10 g protein 171kcal 69kcal N/A
Weight per 100 calories 27g 69g N/A
Unsaturated / Saturated Fat ratio 0.51 1.7 N/A
Net carbs 2g 1.5g N/A
Carbs 2g 1.5g 0%
Vitamin B12 0.64µg 0.65µg 0%
Tryptophan 0.303mg 0.251mg 0%
Threonine 0.965mg 0.931mg 0%
Isoleucine 1.217mg 0.918mg 0%
Leucine 2.114mg 1.661mg 0%
Lysine 1.848mg 1.775mg 0%
Methionine 0.558mg 0.553mg 0%
Phenylalanine 1.023mg 0.904mg 0%
Valine 1.614mg 0.908mg 0%
Histidine 0.602mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 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 FatsFats +454.1%
Contains more CarbsCarbs +33.3%
Contains more OtherOther +47.4%
Contains more WaterWater +71.8%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 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 +223.4%
Contains more Poly. FatPolyunsaturated fat +144.4%
Contains less Sat. FatSaturated fat -90.6%

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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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.