Ham vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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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, and copper.
- Parmigiano-Reggiano covers your daily need for 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 sodium.
- Parmigiano-Reggiano has a higher glycemic index (27) than ham (0).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, parmesan, dry grated, reduced fat types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +129.6% |
| Contains more IronIron | +64.4% |
| Contains less SodiumSodium | -21.3% |
| Contains more MagnesiumMagnesium | +171.4% |
| Contains more CalciumCalcium | +13762.5% |
| Contains more CopperCopper | +201.3% |
| Contains more ZincZinc | +34.4% |
| Contains more PhosphorusPhosphorus | +271.9% |
| Contains more ManganeseManganese | +57.4% |
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 EVitamin E | +47.1% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +2500% |
| Contains more Vitamin B3Vitamin B3 | +3428.9% |
| Contains more Vitamin B5Vitamin B5 | +24% |
| Contains more Vitamin B6Vitamin B6 | +716.3% |
| Contains more CholineCholine | +311.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +140.6% |
| Contains more Vitamin B12Vitamin B12 | +247.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 8mg | 1109mg | 110% |
| Phosphorus | 196mg | 729mg | 76% |
| Vitamin B12 | 0.65µg | 2.26µg | 67% |
| Vitamin B1 | 0.754mg | 0.029mg | 60% |
| Saturated fat | 1.81g | 13.317g | 52% |
| Vitamin B6 | 0.4mg | 0.049mg | 27% |
| Vitamin B3 | 4.023mg | 0.114mg | 24% |
| Vitamin B2 | 0.202mg | 0.486mg | 22% |
| Fats | 5.53g | 20g | 22% |
| Copper | 0.079mg | 0.238mg | 18% |
| Vitamin A | 0µg | 160µg | 18% |
| Sodium | 1203mg | 1529mg | 14% |
| Cholesterol | 53mg | 88mg | 12% |
| Choline | 85.1mg | 20.7mg | 12% |
| Monounsaturated fat | 2.62g | 6.098g | 9% |
| Zinc | 2.88mg | 3.87mg | 9% |
| Iron | 1.48mg | 0.9mg | 7% |
| Calories | 145kcal | 265kcal | 6% |
| Magnesium | 14mg | 38mg | 6% |
| Potassium | 287mg | 125mg | 5% |
| Selenium | 19.5µg | 17.7µg | 3% |
| Protein | 20.93g | 20g | 2% |
| Vitamin D | 0.8µg | 0.4µg | 2% |
| Vitamin B5 | 0.403mg | 0.325mg | 2% |
| Folate | 3µg | 10µg | 2% |
| Vitamin D | 32IU | 15IU | 2% |
| Manganese | 0.054mg | 0.085mg | 1% |
| Polyunsaturated fat | 0.54g | 0.462g | 1% |
| Vitamin E | 0.25mg | 0.17mg | 1% |
| Vitamin K | 0µg | 1.7µg | 1% |
| Carbs | 1.5g | 1.37g | 0% |
| Net carbs | 1.5g | 1.37g | N/A |
| Tryptophan | 0.251mg | 0.24mg | 0% |
| Threonine | 0.931mg | 1.519mg | 0% |
| Isoleucine | 0.918mg | 1.2mg | 0% |
| Leucine | 1.661mg | 2.983mg | 0% |
| Lysine | 1.775mg | 2.459mg | 0% |
| Methionine | 0.553mg | 0.369mg | 0% |
| Phenylalanine | 0.904mg | 1.604mg | 0% |
| Valine | 0.908mg | 1.498mg | 0% |
| Histidine | 0.75mg | 0.752mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more WaterWater | +33.7% |
| Contains more FatsFats | +261.7% |
| Contains more OtherOther | +83.8% |
~equal in
Protein
~20g
~equal in
Carbs
~1.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
| Contains less Sat. FatSaturated fat | -86.4% |
| Contains more Poly. FatPolyunsaturated fat | +16.9% |
| Contains more Mono. FatMonounsaturated fat | +132.7% |
