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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 B12 and Vitamin B2, however Ham is higher in Vitamin B1, Vitamin A, Vitamin B6 and Vitamin B3.
  • Cheese covers your daily need of Saturated Fat 85% more than Ham.
  • Cheese has 89 times more Calcium than Ham. While Cheese has 710mg of Calcium, Ham has only 8mg.
  • 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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
5
:
3
Ham
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Zinc +26.4%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Zinc +26.4%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Contains more Folate +800%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin B2 +111.9%
Contains more Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Contains more Folate +800%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Cheese
45
Ham
Mineral Summary Score
79
Cheese
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
137%
Cheese
126%
Ham
Carbohydrates
3%
Cheese
2%
Ham
Fats
154%
Cheese
26%
Ham

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Ham
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 46mg)
Which food contains less Sugars?
Ham
Ham contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cheese Ham Opinion
Calories 404 145 Cheese
Protein 22.87 20.93 Cheese
Fats 33.31 5.53 Cheese
Vitamin C 0 0
Carbs 3.09 1.5 Cheese
Cholesterol 99 53 Ham
Vitamin D 24 32 Ham
Iron 0.14 1.48 Ham
Calcium 710 8 Cheese
Potassium 76 287 Ham
Magnesium 27 14 Cheese
Sugars 0.48 0 Ham
Fiber 0 0
Copper 0.03 0.079 Ham
Zinc 3.64 2.88 Cheese
Starch
Phosphorus 455 196 Cheese
Sodium 653 1203 Cheese
Vitamin A 1242 0 Cheese
Vitamin E 0.71 0.25 Cheese
Vitamin D 0.6 0.8 Ham
Vitamin B1 0.029 0.754 Ham
Vitamin B2 0.428 0.202 Cheese
Vitamin B3 0.059 4.023 Ham
Vitamin B5 0.41 0.403 Cheese
Vitamin B6 0.066 0.4 Ham
Vitamin B12 1.1 0.65 Cheese
Vitamin K 2.4 0 Cheese
Folate 27 3 Cheese
Trans Fat 0.917 Ham
Saturated Fat 18.867 1.81 Ham
Monounsaturated Fat 9.246 2.62 Cheese
Polyunsaturated fat 1.421 0.54 Cheese
Tryptophan 0.547 0.251 Cheese
Threonine 1.044 0.931 Cheese
Isoleucine 1.206 0.918 Cheese
Leucine 1.939 1.661 Cheese
Lysine 1.025 1.775 Ham
Methionine 0.547 0.553 Ham
Phenylalanine 1.074 0.904 Cheese
Valine 1.404 0.908 Cheese
Histidine 0.547 0.75 Ham
Fructose 0 Cheese

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 of 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.