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Cheese vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Cheese and Ham

  • Cheese has more Calcium, Phosphorus, Vitamin A RAE, Vitamin B12, and Vitamin B2, however, Ham is higher in Vitamin B1, Vitamin B6, and Vitamin B3.
  • Cheese covers your daily need of Saturated Fat 85% more than Ham.
  • Ham has less Saturated Fat.

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

Infographic

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.
Cheese
6
:
4
Ham
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Zinc +26.4%
Contains more Selenium +46.2%
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Contains more Manganese +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Zinc +26.4%
Contains more Selenium +46.2%
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Contains more Manganese +100%

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
7
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin B2 +111.9%
Contains more Folate +800%
Contains more Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +6718.6%
Contains more Vitamin B6 +506.1%
Equal in Vitamin B5 - 0.403
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
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 E +184%
Contains more Vitamin B2 +111.9%
Contains more Folate +800%
Contains more Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +6718.6%
Contains more Vitamin B6 +506.1%
Equal in Vitamin B5 - 0.403

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
:
2
Ham
Contains more Fats +502.4%
Contains more Carbs +106%
Contains more Water +82.8%
Contains more Other +17.8%
Equal in Protein - 20.93
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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 +502.4%
Contains more Carbs +106%
Contains more Water +82.8%
Contains more Other +17.8%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
2
:
1
Ham
Contains more Monounsaturated Fat +252.9%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -90.4%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +252.9%
Contains more Polyunsaturated fat +163.1%
Contains less Saturated Fat -90.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Ham Opinion
Net carbs 3.09g 1.5g Cheese
Protein 22.87g 20.93g Cheese
Fats 33.31g 5.53g Cheese
Carbs 3.09g 1.5g Cheese
Calories 404kcal 145kcal Cheese
Sugar 0.48g 0g Ham
Calcium 710mg 8mg Cheese
Iron 0.14mg 1.48mg Ham
Magnesium 27mg 14mg Cheese
Phosphorus 455mg 196mg Cheese
Potassium 76mg 287mg Ham
Sodium 653mg 1203mg Cheese
Zinc 3.64mg 2.88mg Cheese
Copper 0.03mg 0.079mg Ham
Manganese 0.027mg 0.054mg Ham
Selenium 28.5µg 19.5µg Cheese
Vitamin A 1242IU 0IU Cheese
Vitamin A RAE 330µg 0µg Cheese
Vitamin E 0.71mg 0.25mg Cheese
Vitamin D 24IU 32IU Ham
Vitamin D 0.6µg 0.8µg Ham
Vitamin B1 0.029mg 0.754mg Ham
Vitamin B2 0.428mg 0.202mg Cheese
Vitamin B3 0.059mg 4.023mg Ham
Vitamin B5 0.41mg 0.403mg Cheese
Vitamin B6 0.066mg 0.4mg Ham
Folate 27µg 3µg Cheese
Vitamin B12 1.1µg 0.65µg Cheese
Vitamin K 2.4µg 0µg Cheese
Tryptophan 0.547mg 0.251mg Cheese
Threonine 1.044mg 0.931mg Cheese
Isoleucine 1.206mg 0.918mg Cheese
Leucine 1.939mg 1.661mg Cheese
Lysine 1.025mg 1.775mg Ham
Methionine 0.547mg 0.553mg Ham
Phenylalanine 1.074mg 0.904mg Cheese
Valine 1.404mg 0.908mg Cheese
Histidine 0.547mg 0.75mg Ham
Cholesterol 99mg 53mg Ham
Trans Fat 0.917g Ham
Saturated Fat 18.867g 1.81g Ham
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Monounsaturated Fat 9.246g 2.62g Cheese
Polyunsaturated fat 1.421g 0.54g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

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

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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
35%
Cheese
45%
Ham
Minerals Daily Need Coverage Score
79%
Cheese
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 17.057g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 550mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.