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Ham vs. Cheese — In-Depth Nutrition Comparison

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Summary of differences between Ham and Cheese

  • Ham has more Vitamin B1, Vitamin B6, and Vitamin B3, however, Cheese is higher in Calcium, Phosphorus, Vitamin A RAE, Vitamin B12, and Vitamin B2.
  • Cheese covers your daily need of Saturated Fat 85% more than Ham.
  • Ham has 68 times more Vitamin B3 than Cheese. While Ham has 4.023mg of Vitamin B3, Cheese has only 0.059mg.
  • Cheese has less Sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, cheddar.

Infographic

Ham vs Cheese 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.
Ham
Ham
4
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%
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +277.6%
Contains more IronIron +957.1%
Contains more CopperCopper +163.3%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +8775%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +132.1%
Contains less SodiumSodium -45.7%
Contains more SeleniumSelenium +46.2%

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.
Ham
Ham
5
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Cheese
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +6718.6%
Contains more Vitamin B6Vitamin B6 +506.1%
Contains more CholineCholine +415.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +184%
Contains more Vitamin B2Vitamin B2 +111.9%
Contains more Vitamin B12Vitamin B12 +69.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +82.8%
Contains more OtherOther +17.8%
Contains more FatsFats +502.4%
Contains more CarbsCarbs +106%
~equal in Protein ~22.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -90.4%
Contains more Mono. FatMonounsaturated Fat +252.9%
Contains more Poly. FatPolyunsaturated fat +163.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Cheese
Lower in Cholesterol ok
Lower in Sugar 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 Ham Cheese Opinion
Calories 145kcal 404kcal Cheese
Protein 20.93g 22.87g Cheese
Fats 5.53g 33.31g Cheese
Net carbs 1.5g 3.09g Cheese
Carbs 1.5g 3.09g Cheese
Cholesterol 53mg 99mg Ham
Vitamin D 32IU 24IU Ham
Magnesium 14mg 27mg Cheese
Calcium 8mg 710mg Cheese
Potassium 287mg 76mg Ham
Iron 1.48mg 0.14mg Ham
Sugar 0g 0.48g Ham
Copper 0.079mg 0.03mg Ham
Zinc 2.88mg 3.64mg Cheese
Phosphorus 196mg 455mg Cheese
Sodium 1203mg 653mg Cheese
Vitamin A 0IU 1242IU Cheese
Vitamin A RAE 0µg 330µg Cheese
Vitamin E 0.25mg 0.71mg Cheese
Vitamin D 0.8µg 0.6µg Ham
Manganese 0.054mg 0.027mg Ham
Selenium 19.5µg 28.5µg Cheese
Vitamin B1 0.754mg 0.029mg Ham
Vitamin B2 0.202mg 0.428mg Cheese
Vitamin B3 4.023mg 0.059mg Ham
Vitamin B5 0.403mg 0.41mg Cheese
Vitamin B6 0.4mg 0.066mg Ham
Vitamin B12 0.65µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Folate 3µg 27µg Cheese
Trans Fat 0.917g Ham
Choline 85.1mg 16.5mg Ham
Saturated Fat 1.81g 18.867g Ham
Monounsaturated Fat 2.62g 9.246g Cheese
Polyunsaturated fat 0.54g 1.421g Cheese
Tryptophan 0.251mg 0.547mg Cheese
Threonine 0.931mg 1.044mg Cheese
Isoleucine 0.918mg 1.206mg Cheese
Leucine 1.661mg 1.939mg Cheese
Lysine 1.775mg 1.025mg Ham
Methionine 0.553mg 0.547mg Ham
Phenylalanine 0.904mg 1.074mg Cheese
Valine 0.908mg 1.404mg Cheese
Histidine 0.75mg 0.547mg Ham
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
45%
Ham
33%
Cheese
Minerals Daily Need Coverage Score
55%
Ham
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (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 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

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.