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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
44%
35%
Minerals Daily Need Coverage Score
55%
79%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.48g)
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?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.