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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, 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.

Infographic

Ham vs 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
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
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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

All nutrients comparison - raw data values

Nutrient Ham Cheese 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%
Phosphorus 196mg 455mg 37%
Vitamin A 0µg 330µg 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%
Iron 1.48mg 0.14mg 17%
Vitamin B2 0.202mg 0.428mg 17%
Monounsaturated fat 2.62g 9.246g 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%
Potassium 287mg 76mg 6%
Folate 3µg 27µg 6%
Polyunsaturated fat 0.54g 1.421g 6%
Copper 0.079mg 0.03mg 5%
Protein 20.93g 22.87g 4%
Magnesium 14mg 27mg 3%
Vitamin E 0.25mg 0.71mg 3%
Vitamin K 0µg 2.4µg 2%
Carbs 1.5g 3.09g 1%
Vitamin D* 32 IU 24 IU 1%
Vitamin D 0.8µg 0.6µg 1%
Manganese 0.054mg 0.027mg 1%
Protein per 100 calories 14g 5.7g N/A
Calories per 10 g protein 69kcal 177kcal N/A
Weight per 100 calories 69g 25g N/A
Unsaturated / Saturated Fat ratio 1.7 0.57 N/A
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
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
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
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%

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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. 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.