Feta vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between feta and ham
- Feta has more vitamin B2, calcium, vitamin B12, and phosphorus; however, ham is higher in vitamin B1, vitamin B3, and choline.
- Feta covers your daily need for saturated fat, 66% more than ham.
- Feta has 62 times more calcium than ham. While feta has 493mg of calcium, ham has only 8mg.
- Ham has less saturated fat.
- The glycemic index of feta is higher.
These are the specific foods used in this comparison Cheese, feta and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +6062.5% |
| Contains more PhosphorusPhosphorus | +71.9% |
| Contains less SodiumSodium | -23.8% |
| Contains more PotassiumPotassium | +362.9% |
| Contains more IronIron | +127.7% |
| Contains more CopperCopper | +146.9% |
| Contains more ManganeseManganese | +92.9% |
| Contains more SeleniumSelenium | +30% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +317.8% |
| Contains more Vitamin B5Vitamin B5 | +140% |
| Contains more Vitamin B12Vitamin B12 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +966.7% |
| Contains more Vitamin EVitamin E | +38.9% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +389.6% |
| Contains more Vitamin B3Vitamin B3 | +306% |
| Contains more CholineCholine | +452.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 14.946g | 1.81g | 60% |
| Vitamin B1 | 0.154mg | 0.754mg | 50% |
| Vitamin B2 | 0.844mg | 0.202mg | 49% |
| Calcium | 493mg | 8mg | 49% |
| Vitamin B12 | 1.69µg | 0.65µg | 43% |
| Fats | 21.28g | 5.53g | 24% |
| Phosphorus | 337mg | 196mg | 20% |
| Vitamin B3 | 0.991mg | 4.023mg | 19% |
| Vitamin A | 125µg | 0µg | 14% |
| Protein | 14.21g | 20.93g | 13% |
| Choline | 15.4mg | 85.1mg | 13% |
| Cholesterol | 89mg | 53mg | 12% |
| Sodium | 917mg | 1203mg | 12% |
| Vitamin B5 | 0.967mg | 0.403mg | 11% |
| Iron | 0.65mg | 1.48mg | 10% |
| Selenium | 15µg | 19.5µg | 8% |
| Folate | 32µg | 3µg | 7% |
| Potassium | 62mg | 287mg | 7% |
| Calories | 264kcal | 145kcal | 6% |
| Monounsaturated fat | 4.623g | 2.62g | 5% |
| Copper | 0.032mg | 0.079mg | 5% |
| Vitamin D | 16IU | 32IU | 2% |
| Vitamin D | 0.4µg | 0.8µg | 2% |
| Vitamin B6 | 0.424mg | 0.4mg | 2% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Manganese | 0.028mg | 0.054mg | 1% |
| Carbs | 4.09g | 1.5g | 1% |
| Magnesium | 19mg | 14mg | 1% |
| Net carbs | 4.09g | 1.5g | N/A |
| Sugar | 4.09g | 0g | N/A |
| Zinc | 2.88mg | 2.88mg | 0% |
| Vitamin E | 0.18mg | 0.25mg | 0% |
| Polyunsaturated fat | 0.591g | 0.54g | 0% |
| Tryptophan | 0.2mg | 0.251mg | 0% |
| Threonine | 0.637mg | 0.931mg | 0% |
| Isoleucine | 0.803mg | 0.918mg | 0% |
| Leucine | 1.395mg | 1.661mg | 0% |
| Lysine | 1.219mg | 1.775mg | 0% |
| Methionine | 0.368mg | 0.553mg | 0% |
| Phenylalanine | 0.675mg | 0.904mg | 0% |
| Valine | 1.065mg | 0.908mg | 0% |
| Histidine | 0.397mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +284.8% |
| Contains more CarbsCarbs | +172.7% |
| Contains more OtherOther | +19% |
| Contains more ProteinProtein | +47.3% |
| Contains more WaterWater | +22.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +76.5% |
| Contains less Sat. FatSaturated fat | -87.9% |
~equal in
Polyunsaturated fat
~0.54g
