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, vitamin B12, and vitamin B2.
- Cheese covers your daily need for 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.
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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 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.
| 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 EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.81g | 18.867g | 78% |
| Calcium | 8mg | 710mg | 70% |
| Vitamin B1 | 0.754mg | 0.029mg | 60% |
| Fats | 5.53g | 33.31g | 43% |
| Vitamin A | 0µg | 330µg | 37% |
| Phosphorus | 196mg | 455mg | 37% |
| Vitamin B6 | 0.4mg | 0.066mg | 26% |
| Vitamin B3 | 4.023mg | 0.059mg | 25% |
| Sodium | 1203mg | 653mg | 24% |
| Vitamin B12 | 0.65µg | 1.1µg | 19% |
| Monounsaturated fat | 2.62g | 9.246g | 17% |
| Vitamin B2 | 0.202mg | 0.428mg | 17% |
| Iron | 1.48mg | 0.14mg | 17% |
| Selenium | 19.5µg | 28.5µg | 16% |
| Cholesterol | 53mg | 99mg | 15% |
| Calories | 145kcal | 404kcal | 13% |
| Choline | 85.1mg | 16.5mg | 12% |
| Zinc | 2.88mg | 3.64mg | 7% |
| Polyunsaturated fat | 0.54g | 1.421g | 6% |
| Potassium | 287mg | 76mg | 6% |
| Folate | 3µg | 27µg | 6% |
| Copper | 0.079mg | 0.03mg | 5% |
| Protein | 20.93g | 22.87g | 4% |
| Vitamin E | 0.25mg | 0.71mg | 3% |
| Magnesium | 14mg | 27mg | 3% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Carbs | 1.5g | 3.09g | 1% |
| Vitamin D | 32IU | 24IU | 1% |
| Manganese | 0.054mg | 0.027mg | 1% |
| Vitamin D | 0.8µg | 0.6µg | 1% |
| Net carbs | 1.5g | 3.09g | N/A |
| Sugar | 0g | 0.48g | N/A |
| Vitamin B5 | 0.403mg | 0.41mg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.251mg | 0.547mg | 0% |
| Threonine | 0.931mg | 1.044mg | 0% |
| Isoleucine | 0.918mg | 1.206mg | 0% |
| Leucine | 1.661mg | 1.939mg | 0% |
| Lysine | 1.775mg | 1.025mg | 0% |
| Methionine | 0.553mg | 0.547mg | 0% |
| Phenylalanine | 0.904mg | 1.074mg | 0% |
| Valine | 0.908mg | 1.404mg | 0% |
| Histidine | 0.75mg | 0.547mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -90.4% |
| Contains more Mono. FatMonounsaturated fat | +252.9% |
| Contains more Poly. FatPolyunsaturated fat | +163.1% |
