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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Ham
Ham
4
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 +92.9%
Contains more CalciumCalcium +8775%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +132.1%
Contains less SodiumSodium -45.7%
Contains more SeleniumSelenium +46.2%
Contains more PotassiumPotassium +277.6%
Contains more IronIron +957.1%
Contains more CopperCopper +163.3%
Contains more ManganeseManganese +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
6
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +184%
Contains more Vitamin B2Vitamin B2 +111.9%
Contains more Vitamin B12Vitamin B12 +69.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +6718.6%
Contains more Vitamin B6Vitamin B6 +506.1%
Contains more CholineCholine +415.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
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
Ham
Ham
2
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 +502.4%
Contains more CarbsCarbs +106%
Contains more WaterWater +82.8%
Contains more OtherOther +17.8%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +252.9%
Contains more Poly. FatPolyunsaturated fat +163.1%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar 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
Calories 404kcal 145kcal Cheese
Protein 22.87g 20.93g Cheese
Fats 33.31g 5.53g Cheese
Net carbs 3.09g 1.5g Cheese
Carbs 3.09g 1.5g Cheese
Cholesterol 99mg 53mg Ham
Vitamin D 24IU 32IU Ham
Magnesium 27mg 14mg Cheese
Calcium 710mg 8mg Cheese
Potassium 76mg 287mg Ham
Iron 0.14mg 1.48mg Ham
Sugar 0.48g 0g Ham
Copper 0.03mg 0.079mg Ham
Zinc 3.64mg 2.88mg Cheese
Phosphorus 455mg 196mg Cheese
Sodium 653mg 1203mg Cheese
Vitamin A 1242IU 0IU Cheese
Vitamin A RAE 330µg 0µg Cheese
Vitamin E 0.71mg 0.25mg Cheese
Vitamin D 0.6µg 0.8µg Ham
Manganese 0.027mg 0.054mg Ham
Selenium 28.5µg 19.5µg Cheese
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
Vitamin B12 1.1µg 0.65µg Cheese
Vitamin K 2.4µg 0µg Cheese
Folate 27µg 3µg Cheese
Trans Fat 0.917g Ham
Choline 16.5mg 85.1mg Ham
Saturated Fat 18.867g 1.81g Ham
Monounsaturated Fat 9.246g 2.62g Cheese
Polyunsaturated fat 1.421g 0.54g 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
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g 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 Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Cheese
45%
Ham
Minerals Daily Need Coverage Score
79%
Cheese
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.48g)
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

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 - 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.