Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Cheese sandwich
  5. Compare
  6. Cheese sandwich vs. Ham

Cheese sandwich vs. Ham — In-Depth Nutrition Comparison

Compare

What are the differences between Cheese sandwich and Ham?

  • Cheese sandwich is higher in Manganese, Phosphorus, Calcium, Vitamin B2, and Folate, yet Ham is higher in Vitamin B1, Vitamin B12, and Zinc.
  • Cheese sandwich's daily need coverage for Manganese is 45% more.
  • Cheese sandwich has 26 times more Calcium than Ham. While Cheese sandwich has 204mg of Calcium, Ham has only 8mg.
  • The amount of Sodium in Cheese sandwich is lower.

We used Crackers, wheat, sandwich, with cheese filling and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Cheese sandwich 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.
Cheese sandwich
Cheese sandwich
9
:
1
Ham
Ham
Contains more Calcium +2450%
Contains more Iron +77%
Contains more Magnesium +285.7%
Contains more Phosphorus +94.9%
Contains less Sodium -30.3%
Contains more Copper +102.5%
Contains more Manganese +1905.6%
Contains more Selenium +24.6%
Contains more Zinc +231%
Equal in Potassium - 287
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +2450%
Contains more Iron +77%
Contains more Magnesium +285.7%
Contains more Phosphorus +94.9%
Contains less Sodium -30.3%
Contains more Copper +102.5%
Contains more Manganese +1905.6%
Contains more Selenium +24.6%
Contains more Zinc +231%
Equal in Potassium - 287

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.
Cheese sandwich
Cheese sandwich
5
:
7
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +111.4%
Contains more Vitamin B5 +54.3%
Contains more Folate +2033.3%
Contains more Vitamin B1 +110.6%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B12 +441.7%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Ham
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 C +∞%
Contains more Vitamin B2 +111.4%
Contains more Vitamin B5 +54.3%
Contains more Folate +2033.3%
Contains more Vitamin B1 +110.6%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B12 +441.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
3
Ham
Ham
Contains more Fats +352.1%
Contains more Carbs +3780%
Contains more Protein +113.6%
Contains more Water +2014.7%
Contains more Other +15%
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Ham
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 Fats +352.1%
Contains more Carbs +3780%
Contains more Protein +113.6%
Contains more Water +2014.7%
Contains more Other +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese sandwich
Cheese sandwich
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +295.1%
Contains more Polyunsaturated fat +1597.4%
Contains less Saturated Fat -56.2%
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +295.1%
Contains more Polyunsaturated fat +1597.4%
Contains less Saturated Fat -56.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Ham
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Ham Opinion
Net carbs 55.1g 1.5g Cheese sandwich
Protein 9.8g 20.93g Ham
Fats 25g 5.53g Cheese sandwich
Carbs 58.2g 1.5g Cheese sandwich
Calories 497kcal 145kcal Cheese sandwich
Fiber 3.1g 0g Cheese sandwich
Calcium 204mg 8mg Cheese sandwich
Iron 2.62mg 1.48mg Cheese sandwich
Magnesium 54mg 14mg Cheese sandwich
Phosphorus 382mg 196mg Cheese sandwich
Potassium 306mg 287mg Cheese sandwich
Sodium 839mg 1203mg Cheese sandwich
Zinc 0.87mg 2.88mg Ham
Copper 0.16mg 0.079mg Cheese sandwich
Manganese 1.083mg 0.054mg Cheese sandwich
Selenium 24.3µg 19.5µg Cheese sandwich
Vitamin A 71IU 0IU Cheese sandwich
Vitamin A RAE 21µg 0µg Cheese sandwich
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.754mg Ham
Vitamin B2 0.427mg 0.202mg Cheese sandwich
Vitamin B3 3.185mg 4.023mg Ham
Vitamin B5 0.622mg 0.403mg Cheese sandwich
Vitamin B6 0.261mg 0.4mg Ham
Folate 64µg 3µg Cheese sandwich
Vitamin B12 0.12µg 0.65µg Ham
Tryptophan 0.13mg 0.251mg Ham
Threonine 0.298mg 0.931mg Ham
Isoleucine 0.383mg 0.918mg Ham
Leucine 0.698mg 1.661mg Ham
Lysine 0.344mg 1.775mg Ham
Methionine 0.167mg 0.553mg Ham
Phenylalanine 0.472mg 0.904mg Ham
Valine 0.438mg 0.908mg Ham
Histidine 0.219mg 0.75mg Ham
Cholesterol 7mg 53mg Cheese sandwich
Saturated Fat 4.129g 1.81g Ham
Monounsaturated Fat 10.351g 2.62g Cheese sandwich
Polyunsaturated fat 9.166g 0.54g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cheese sandwich
Cheese sandwich vs Croissant
Croissant
Cheese sandwich
Cheese sandwich vs Crouton
Crouton
Cheese sandwich
Cheese sandwich vs Danish pastry
Danish pastry
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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
35%
Cheese sandwich
45%
Ham
Minerals Daily Need Coverage Score
85%
Cheese sandwich
55%
Ham

Comparison summary

Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.319g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cheese sandwich
Cheese sandwich contains less Sodium (difference - 364mg)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 46mg)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.