Cheese sandwich vs. Ham — In-Depth Nutrition Comparison
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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.
- The glycemic index of ham 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.
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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.
| Contains more MagnesiumMagnesium | +285.7% |
| Contains more CalciumCalcium | +2450% |
| Contains more IronIron | +77% |
| Contains more CopperCopper | +102.5% |
| Contains more PhosphorusPhosphorus | +94.9% |
| Contains less SodiumSodium | -30.3% |
| Contains more ManganeseManganese | +1905.6% |
| Contains more SeleniumSelenium | +24.6% |
| Contains more ZincZinc | +231% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +111.4% |
| Contains more Vitamin B5Vitamin B5 | +54.3% |
| Contains more FolateFolate | +2033.3% |
| Contains more Vitamin B1Vitamin B1 | +110.6% |
| Contains more Vitamin B3Vitamin B3 | +26.3% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more Vitamin B12Vitamin B12 | +441.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +352.1% |
| Contains more CarbsCarbs | +3780% |
| Contains more ProteinProtein | +113.6% |
| Contains more WaterWater | +2014.7% |
| Contains more OtherOther | +15% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
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 | +295.1% |
| Contains more Poly. FatPolyunsaturated fat | +1597.4% |
| Contains less Sat. FatSaturated 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 9.166g | 0.54g | 58% |
| Manganese | 1.083mg | 0.054mg | 45% |
| Vitamin B1 | 0.358mg | 0.754mg | 33% |
| Fats | 25g | 5.53g | 30% |
| Phosphorus | 382mg | 196mg | 27% |
| Protein | 9.8g | 20.93g | 22% |
| Vitamin B12 | 0.12µg | 0.65µg | 22% |
| Calcium | 204mg | 8mg | 20% |
| Monounsaturated fat | 10.351g | 2.62g | 19% |
| Carbs | 58.2g | 1.5g | 19% |
| Zinc | 0.87mg | 2.88mg | 18% |
| Calories | 497kcal | 145kcal | 18% |
| Vitamin B2 | 0.427mg | 0.202mg | 17% |
| Sodium | 839mg | 1203mg | 16% |
| Folate | 64µg | 3µg | 15% |
| Choline | 85.1mg | 15% | |
| Cholesterol | 7mg | 53mg | 15% |
| Iron | 2.62mg | 1.48mg | 14% |
| Fiber | 3.1g | 0g | 12% |
| Saturated fat | 4.129g | 1.81g | 11% |
| Vitamin B6 | 0.261mg | 0.4mg | 11% |
| Magnesium | 54mg | 14mg | 10% |
| Selenium | 24.3µg | 19.5µg | 9% |
| Copper | 0.16mg | 0.079mg | 9% |
| Vitamin B3 | 3.185mg | 4.023mg | 5% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin B5 | 0.622mg | 0.403mg | 4% |
| Vitamin D | 32IU | 4% | |
| Vitamin C | 1.5mg | 0mg | 2% |
| Vitamin A | 21µg | 0µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Potassium | 306mg | 287mg | 1% |
| Net carbs | 55.1g | 1.5g | N/A |
| Tryptophan | 0.13mg | 0.251mg | 0% |
| Threonine | 0.298mg | 0.931mg | 0% |
| Isoleucine | 0.383mg | 0.918mg | 0% |
| Leucine | 0.698mg | 1.661mg | 0% |
| Lysine | 0.344mg | 1.775mg | 0% |
| Methionine | 0.167mg | 0.553mg | 0% |
| Phenylalanine | 0.472mg | 0.904mg | 0% |
| Valine | 0.438mg | 0.908mg | 0% |
| Histidine | 0.219mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
44%
Minerals Daily Need Coverage Score
85%
55%
Comparison summary
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 2.319g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cheese sandwich contains less Sodium (difference - 364mg)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
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.