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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
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
Saturated fat:
Sat. Fat
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
32%
44%
Minerals Daily Need Coverage Score
79%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 2.22g)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 15.804g)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Gouda cheese contains less Sodium (difference - 384mg)
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.