Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Ham vs Parmigiano-Reggiano - In-Depth Nutrition Comparison

Compare

How are Ham and Parmigiano-Reggiano different?

  • Ham is richer in Vitamin B1, Vitamin B6, and Vitamin B3, while Parmigiano-Reggiano is higher in Calcium, Phosphorus, Vitamin B12, Vitamin B2, Vitamin A RAE, and Copper.
  • Parmigiano-Reggiano covers your daily need of Calcium 110% more than Ham.
  • Ham contains 35 times more Vitamin B3 than Parmigiano-Reggiano. Ham contains 4.023mg of Vitamin B3, while Parmigiano-Reggiano contains 0.114mg.
  • Ham is lower in Saturated Fat.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, parmesan, dry grated, reduced fat types were used in this article.

Infographic

Ham vs Parmigiano-Reggiano 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
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Phosphorus +271.9%
Contains more Zinc +34.4%
Contains more Copper +201.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Contains more Iron +64.4%
Contains more Potassium +129.6%
Contains less Sodium -21.3%
Contains more Calcium +13762.5%
Contains more Magnesium +171.4%
Contains more Phosphorus +271.9%
Contains more Zinc +34.4%
Contains more Copper +201.3%

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
6
:
Contains more Vitamin E +47.1%
Contains more Vitamin D +100%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +3428.9%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +716.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin E +47.1%
Contains more Vitamin D +100%
Contains more Vitamin B1 +2500%
Contains more Vitamin B3 +3428.9%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +716.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +247.7%
Contains more Vitamin K +∞%

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 Parmigiano-Reggiano
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Parmigiano-Reggiano Opinion
Net carbs 1.5g 1.37g Ham
Protein 20.93g 20g Ham
Fats 5.53g 20g Parmigiano-Reggiano
Carbs 1.5g 1.37g Ham
Calories 145kcal 265kcal Parmigiano-Reggiano
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 8mg 1109mg Parmigiano-Reggiano
Iron 1.48mg 0.9mg Ham
Magnesium 14mg 38mg Parmigiano-Reggiano
Phosphorus 196mg 729mg Parmigiano-Reggiano
Potassium 287mg 125mg Ham
Sodium 1203mg 1529mg Ham
Zinc 2.88mg 3.87mg Parmigiano-Reggiano
Copper 0.079mg 0.238mg Parmigiano-Reggiano
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin E 0.25mg 0.17mg Ham
Vitamin D 32IU 15IU Ham
Vitamin D 0.8µg 0.4µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.029mg Ham
Vitamin B2 0.202mg 0.486mg Parmigiano-Reggiano
Vitamin B3 4.023mg 0.114mg Ham
Vitamin B5 0.403mg 0.325mg Ham
Vitamin B6 0.4mg 0.049mg Ham
Folate 3µg 10µg Parmigiano-Reggiano
Vitamin B12 0.65µg 2.26µg Parmigiano-Reggiano
Vitamin K 0µg 1.7µg Parmigiano-Reggiano
Tryptophan 0.251mg 0.24mg Ham
Threonine 0.931mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.918mg 1.2mg Parmigiano-Reggiano
Leucine 1.661mg 2.983mg Parmigiano-Reggiano
Lysine 1.775mg 2.459mg Parmigiano-Reggiano
Methionine 0.553mg 0.369mg Ham
Phenylalanine 0.904mg 1.604mg Parmigiano-Reggiano
Valine 0.908mg 1.498mg Parmigiano-Reggiano
Histidine 0.75mg 0.752mg Parmigiano-Reggiano
Cholesterol 53mg 88mg Ham
Trans Fat g g
Saturated Fat 1.81g 13.317g Ham
Monounsaturated Fat 2.62g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.54g 0.462g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Parmigiano-Reggiano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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
Ham
42
Parmigiano-Reggiano
Mineral Summary Score
55
Ham
138
Parmigiano-Reggiano

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
120%
Parmigiano-Reggiano
Carbohydrates
2%
Ham
1%
Parmigiano-Reggiano
Fats
26%
Ham
92%
Parmigiano-Reggiano

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 326mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 11.507g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.