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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 RAE, 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.

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" 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 Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Zinc +26.4%
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
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 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 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose 0g g Cheese
Sugar 0.48g 0g Ham
Fiber 0g 0g
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
Vitamin A 1242IU 0IU Cheese
Vitamin E 0.71mg 0.25mg Cheese
Vitamin D 24IU 32IU Ham
Vitamin D 0.6µg 0.8µg Ham
Vitamin C 0mg 0mg
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 g Ham
Saturated Fat 18.867g 1.81g Ham
Monounsaturated Fat 9.246g 2.62g Cheese
Polyunsaturated fat 1.421g 0.54g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
137%
Cheese
126%
Ham
Carbohydrates
3%
Cheese
2%
Ham
Fats
154%
Cheese
26%
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.