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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 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
Ham
3
:
5
Cheese
Cheese
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more Zinc +26.4%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Contains more Iron +957.1%
Contains more Potassium +277.6%
Contains more Copper +163.3%
Contains more Calcium +8775%
Contains more Magnesium +92.9%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Contains more 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
Ham
Ham
4
:
7
Cheese
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%
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

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.
Ham 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 Cheese Opinion
Net carbs 1.5g 3.09g Cheese
Protein 20.93g 22.87g Cheese
Fats 5.53g 33.31g Cheese
Carbs 1.5g 3.09g Cheese
Calories 145kcal 404kcal Cheese
Starch g g
Fructose g 0g Cheese
Sugar 0g 0.48g Ham
Fiber 0g 0g
Calcium 8mg 710mg Cheese
Iron 1.48mg 0.14mg Ham
Magnesium 14mg 27mg Cheese
Phosphorus 196mg 455mg Cheese
Potassium 287mg 76mg Ham
Sodium 1203mg 653mg Cheese
Zinc 2.88mg 3.64mg Cheese
Copper 0.079mg 0.03mg Ham
Vitamin A 0IU 1242IU Cheese
Vitamin E 0.25mg 0.71mg Cheese
Vitamin D 32IU 24IU Ham
Vitamin D 0.8µg 0.6µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.029mg Ham
Vitamin B2 0.202mg 0.428mg Cheese
Vitamin B3 4.023mg 0.059mg Ham
Vitamin B5 0.403mg 0.41mg Cheese
Vitamin B6 0.4mg 0.066mg Ham
Folate 3µg 27µg Cheese
Vitamin B12 0.65µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Tryptophan 0.251mg 0.547mg Cheese
Threonine 0.931mg 1.044mg Cheese
Isoleucine 0.918mg 1.206mg Cheese
Leucine 1.661mg 1.939mg Cheese
Lysine 1.775mg 1.025mg Ham
Methionine 0.553mg 0.547mg Ham
Phenylalanine 0.904mg 1.074mg Cheese
Valine 0.908mg 1.404mg Cheese
Histidine 0.75mg 0.547mg Ham
Cholesterol 53mg 99mg Ham
Trans Fat g 0.917g Ham
Saturated Fat 1.81g 18.867g Ham
Monounsaturated Fat 2.62g 9.246g Cheese
Polyunsaturated fat 0.54g 1.421g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
Ham
35
Cheese
Mineral Summary Score
55
Ham
79
Cheese

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%
Ham
137%
Cheese
Carbohydrates
2%
Ham
3%
Cheese
Fats
26%
Ham
154%
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?
Cheese
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.