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  6. Gouda cheese vs. Ham

Gouda cheese vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between gouda cheese and ham?

  • Gouda cheese is richer in calcium, phosphorus, and vitamin B12, yet ham is richer in vitamin B1, vitamin B3, vitamin B6, and iron.
  • Gouda cheese's daily need coverage for saturated fat is 79% higher.
  • Gouda cheese has 88 times more calcium than ham. Gouda cheese has 700mg of calcium, while ham has 8mg.
  • Ham contains less saturated fat.

We used Cheese, gouda and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Gouda cheese vs Ham infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Ham
Ham
5
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 +107.1%
Contains more CalciumCalcium +8650%
Contains more ZincZinc +35.4%
Contains more PhosphorusPhosphorus +178.6%
Contains less SodiumSodium -31.9%
Contains more PotassiumPotassium +137.2%
Contains more IronIron +516.7%
Contains more CopperCopper +119.4%
Contains more ManganeseManganese +390.9%
Contains more SeleniumSelenium +34.5%

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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Ham
Ham
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% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +65.3%
Contains more Vitamin B12Vitamin B12 +136.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more Vitamin DVitamin D +60%
Contains more Vitamin B1Vitamin B1 +2413.3%
Contains more Vitamin B3Vitamin B3 +6285.7%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +400%
Contains more CholineCholine +452.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Gouda cheese Ham DV% diff.
Saturated fat 17.614g 1.81g 72%
Calcium 700mg 8mg 69%
Vitamin B1 0.03mg 0.754mg 60%
Phosphorus 546mg 196mg 50%
Vitamin B12 1.54µg 0.65µg 37%
Fats 27.44g 5.53g 34%
Vitamin B6 0.08mg 0.4mg 25%
Vitamin B3 0.063mg 4.023mg 25%
Cholesterol 114mg 53mg 20%
Vitamin A 165µg 0µg 18%
Sodium 819mg 1203mg 17%
Iron 0.24mg 1.48mg 16%
Monounsaturated fat 7.747g 2.62g 13%
Choline 15.4mg 85.1mg 13%
Calories 356kcal 145kcal 11%
Vitamin B2 0.334mg 0.202mg 10%
Zinc 3.9mg 2.88mg 9%
Selenium 14.5µg 19.5µg 9%
Protein 24.94g 20.93g 8%
Copper 0.036mg 0.079mg 5%
Potassium 121mg 287mg 5%
Folate 21µg 3µg 5%
Magnesium 29mg 14mg 4%
Manganese 0.011mg 0.054mg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin D 20IU 32IU 2%
Vitamin D 0.5µg 0.8µg 2%
Polyunsaturated fat 0.657g 0.54g 1%
Vitamin B5 0.34mg 0.403mg 1%
Carbs 2.22g 1.5g 0%
Net carbs 2.22g 1.5g N/A
Sugar 2.22g 0g N/A
Vitamin E 0.24mg 0.25mg 0%
Tryptophan 0.352mg 0.251mg 0%
Threonine 0.93mg 0.931mg 0%
Isoleucine 1.306mg 0.918mg 0%
Leucine 2.564mg 1.661mg 0%
Lysine 2.654mg 1.775mg 0%
Methionine 0.719mg 0.553mg 0%
Phenylalanine 1.431mg 0.904mg 0%
Valine 1.806mg 0.908mg 0%
Histidine 1.032mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 ProteinProtein +19.2%
Contains more FatsFats +396.2%
Contains more CarbsCarbs +48%
Contains more WaterWater +63.2%
Contains more OtherOther +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +195.7%
Contains more Poly. FatPolyunsaturated fat +21.7%
Contains less Sat. FatSaturated fat -89.7%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.