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  6. Ham vs. Cheddar Cheese

Ham vs. Cheddar Cheese — In-Depth Nutrition Comparison

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Summary of differences between Ham and Cheddar Cheese

  • Ham has more Vitamin B1, Vitamin B6, and Vitamin B3, however, Cheddar Cheese is higher in Calcium, Phosphorus, Vitamin A RAE, Vitamin B12, and Vitamin B2.
  • Cheddar Cheese covers your daily need of Saturated Fat 85% more than Ham.
  • Ham has 68 times more Vitamin B3 than Cheddar Cheese. While Ham has 4.023mg of Vitamin B3, Cheddar Cheese has only 0.059mg.
  • Cheddar 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 Cheddar Cheese 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.
Ham
Ham
4
:
6
Cheddar Cheese
Cheddar Cheese
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Contains more Manganese +100%
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Zinc +26.4%
Contains more Selenium +46.2%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Contains more Manganese +100%
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Zinc +26.4%
Contains more Selenium +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
4
:
7
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +6718.6%
Contains more Vitamin B6 +506.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin B2 +111.9%
Contains more Folate +800%
Contains more Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.41
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +6718.6%
Contains more Vitamin B6 +506.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin B2 +111.9%
Contains more Folate +800%
Contains more Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Water +82.8%
Contains more Other +17.8%
Contains more Fats +502.4%
Contains more Carbs +106%
Equal in Protein - 22.87
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Cheddar Cheese
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 Water +82.8%
Contains more Other +17.8%
Contains more Fats +502.4%
Contains more Carbs +106%
Equal in Protein - 22.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +252.9%
Contains more Polyunsaturated fat +163.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +252.9%
Contains more Polyunsaturated 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 Cheddar Cheese
Lower in Sugar ok
Lower in Cholesterol 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 Cheddar Cheese Opinion
Net carbs 1.5g 3.09g Cheddar Cheese
Protein 20.93g 22.87g Cheddar Cheese
Fats 5.53g 33.31g Cheddar Cheese
Carbs 1.5g 3.09g Cheddar Cheese
Calories 145kcal 404kcal Cheddar Cheese
Sugar 0g 0.48g Ham
Calcium 8mg 710mg Cheddar Cheese
Iron 1.48mg 0.14mg Ham
Magnesium 14mg 27mg Cheddar Cheese
Phosphorus 196mg 455mg Cheddar Cheese
Potassium 287mg 76mg Ham
Sodium 1203mg 653mg Cheddar Cheese
Zinc 2.88mg 3.64mg Cheddar Cheese
Copper 0.079mg 0.03mg Ham
Manganese 0.054mg 0.027mg Ham
Selenium 19.5µg 28.5µg Cheddar Cheese
Vitamin A 0IU 1242IU Cheddar Cheese
Vitamin A RAE 0µg 330µg Cheddar Cheese
Vitamin E 0.25mg 0.71mg Cheddar Cheese
Vitamin D 32IU 24IU Ham
Vitamin D 0.8µg 0.6µg Ham
Vitamin B1 0.754mg 0.029mg Ham
Vitamin B2 0.202mg 0.428mg Cheddar Cheese
Vitamin B3 4.023mg 0.059mg Ham
Vitamin B5 0.403mg 0.41mg Cheddar Cheese
Vitamin B6 0.4mg 0.066mg Ham
Folate 3µg 27µg Cheddar Cheese
Vitamin B12 0.65µg 1.1µg Cheddar Cheese
Vitamin K 0µg 2.4µg Cheddar Cheese
Tryptophan 0.251mg 0.547mg Cheddar Cheese
Threonine 0.931mg 1.044mg Cheddar Cheese
Isoleucine 0.918mg 1.206mg Cheddar Cheese
Leucine 1.661mg 1.939mg Cheddar Cheese
Lysine 1.775mg 1.025mg Ham
Methionine 0.553mg 0.547mg Ham
Phenylalanine 0.904mg 1.074mg Cheddar Cheese
Valine 0.908mg 1.404mg Cheddar Cheese
Histidine 0.75mg 0.547mg Ham
Cholesterol 53mg 99mg Ham
Trans Fat 0.917g Ham
Saturated Fat 1.81g 18.867g Ham
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 2.62g 9.246g Cheddar Cheese
Polyunsaturated fat 0.54g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
55%
Ham
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 46mg)
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?
Cheddar Cheese
Cheddar 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. Cheddar 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.