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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+957.1%
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Potassium
+277.6%
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Copper
+163.3%
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Calcium
+8775%
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Magnesium
+92.9%
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Phosphorus
+132.1%
Contains
less
Sodium
-45.7%
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Zinc
+26.4%
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Iron
+957.1%
Contains
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Potassium
+277.6%
Contains
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Copper
+163.3%
Contains
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Calcium
+8775%
Contains
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Magnesium
+92.9%
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Phosphorus
+132.1%
Contains
less
Sodium
-45.7%
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Zinc
+26.4%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin D
+33.3%
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Vitamin B1
+2500%
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Vitamin B3
+6718.6%
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Vitamin B6
+506.1%
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Vitamin A
+∞%
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Vitamin E
+184%
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Vitamin B2
+111.9%
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Folate
+800%
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Vitamin B12
+69.2%
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Vitamin K
+∞%
Equal in Vitamin B5 - 0.41
Contains
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Vitamin D
+33.3%
Contains
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Vitamin B1
+2500%
Contains
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Vitamin B3
+6718.6%
Contains
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Vitamin B6
+506.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+184%
Contains
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Vitamin B2
+111.9%
Contains
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Folate
+800%
Contains
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Vitamin B12
+69.2%
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Vitamin K
+∞%
Equal in Vitamin B5 - 0.41
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Cholesterol |
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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 | ![]() |
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Opinion |
Net carbs | 1.5g | 3.09g |
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Protein | 20.93g | 22.87g |
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Fats | 5.53g | 33.31g |
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Carbs | 1.5g | 3.09g |
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Calories | 145kcal | 404kcal |
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Starch | g | g | |
Fructose | g | 0g |
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Sugar | 0g | 0.48g |
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Fiber | 0g | 0g | |
Calcium | 8mg | 710mg |
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Iron | 1.48mg | 0.14mg |
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Magnesium | 14mg | 27mg |
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Phosphorus | 196mg | 455mg |
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Potassium | 287mg | 76mg |
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Sodium | 1203mg | 653mg |
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Zinc | 2.88mg | 3.64mg |
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Copper | 0.079mg | 0.03mg |
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Vitamin A | 0IU | 1242IU |
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Vitamin E | 0.25mg | 0.71mg |
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Vitamin D | 32IU | 24IU |
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Vitamin D | 0.8µg | 0.6µg |
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Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.754mg | 0.029mg |
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Vitamin B2 | 0.202mg | 0.428mg |
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Vitamin B3 | 4.023mg | 0.059mg |
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Vitamin B5 | 0.403mg | 0.41mg |
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Vitamin B6 | 0.4mg | 0.066mg |
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Folate | 3µg | 27µg |
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Vitamin B12 | 0.65µg | 1.1µg |
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Vitamin K | 0µg | 2.4µg |
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Tryptophan | 0.251mg | 0.547mg |
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Threonine | 0.931mg | 1.044mg |
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Isoleucine | 0.918mg | 1.206mg |
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Leucine | 1.661mg | 1.939mg |
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Lysine | 1.775mg | 1.025mg |
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Methionine | 0.553mg | 0.547mg |
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Phenylalanine | 0.904mg | 1.074mg |
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Valine | 0.908mg | 1.404mg |
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Histidine | 0.75mg | 0.547mg |
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Cholesterol | 53mg | 99mg |
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Trans Fat | g | 0.917g |
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Saturated Fat | 1.81g | 18.867g |
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Monounsaturated Fat | 2.62g | 9.246g |
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Polyunsaturated fat | 0.54g | 1.421g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet | Equal |
People also compare
Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45

35

Mineral Summary Score
55

79

Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%

137%

Carbohydrates
2%

3%

Fats
26%

154%

Comparison summary
Which food is lower in Sugar?

Ham is lower in Sugar (difference - 0.48g)
Which food is lower in Cholesterol?

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

Ham is lower in Saturated Fat (difference - 17.057g)
Which food is cheaper?

Ham is cheaper (difference - $1.5)
Which food contains less Sodium?

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.