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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 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
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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
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 Zinc +26.4%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%
Ham
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Cheese
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
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 Zinc +26.4%
Contains more Phosphorus +132.1%
Contains less Sodium -45.7%

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 Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Contains more Folate +800%
Equal in Vitamin B5 - 0.41
Ham
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Cheese
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
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 Vitamin B12 +69.2%
Contains more Vitamin K +∞%
Contains more Folate +800%
Equal in Vitamin B5 - 0.41

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 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 Cholesterol ok
Lower in Sugar 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

Which food is preferable for your diet?

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

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Comparison summary

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

All nutrients comparison - raw data values

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

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.