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  6. Ham vs. Roquefort

Ham vs. Roquefort — In-Depth Nutrition Comparison

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Summary of differences between ham and roquefort

  • Ham has more vitamin B1, vitamin B6, and vitamin B3; however, roquefort is higher in calcium, vitamin B2, phosphorus, vitamin B5, and vitamin A.
  • Roquefort covers your daily need for saturated fat, 87% more than ham.
  • Ham has 19 times more vitamin B1 than roquefort. While ham has 0.754mg of vitamin B1, roquefort has only 0.04mg.
  • Ham has less sodium.
  • The glycemic index of roquefort is higher.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, roquefort.

Infographic

Ham vs Roquefort 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more PotassiumPotassium +215.4%
Contains more IronIron +164.3%
Contains more CopperCopper +132.4%
Contains more ZincZinc +38.5%
Contains less SodiumSodium -33.5%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +34.5%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +8175%
Contains more PhosphorusPhosphorus +100%

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.
Ham
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 98% 0% 10% 135% 14% 104% 29% 80% 0% 37%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1785%
Contains more Vitamin B3Vitamin B3 +448.1%
Contains more Vitamin B6Vitamin B6 +222.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +190.1%
Contains more Vitamin B5Vitamin B5 +329.5%
Contains more FolateFolate +1533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.64µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Roquefort DV% diff.
Saturated fat 1.81g 19.263g 79%
Calcium 8mg 662mg 65%
Vitamin B1 0.754mg 0.04mg 60%
Fats 5.53g 30.64g 39%
Vitamin A 0µg 294µg 33%
Vitamin B2 0.202mg 0.586mg 30%
Phosphorus 196mg 392mg 28%
Vitamin B5 0.403mg 1.731mg 27%
Sodium 1203mg 1809mg 26%
Vitamin B3 4.023mg 0.734mg 21%
Vitamin B6 0.4mg 0.124mg 21%
Choline 85.1mg 15%
Monounsaturated fat 2.62g 8.474g 15%
Cholesterol 53mg 90mg 12%
Iron 1.48mg 0.56mg 12%
Folate 3µg 49µg 12%
Calories 145kcal 369kcal 11%
Selenium 19.5µg 14.5µg 9%
Zinc 2.88mg 2.08mg 7%
Potassium 287mg 91mg 6%
Copper 0.079mg 0.034mg 5%
Polyunsaturated fat 0.54g 1.32g 5%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Magnesium 14mg 30mg 4%
Vitamin E 0.25mg 2%
Protein 20.93g 21.54g 1%
Manganese 0.054mg 0.03mg 1%
Protein per 100 calories 14g 5.8g N/A
Calories per 10 g protein 69kcal 171kcal N/A
Weight per 100 calories 69g 27g N/A
Unsaturated / Saturated Fat ratio 1.7 0.51 N/A
Net carbs 1.5g 2g N/A
Carbs 1.5g 2g 0%
Vitamin B12 0.65µg 0.64µg 0%
Tryptophan 0.251mg 0.303mg 0%
Threonine 0.931mg 0.965mg 0%
Isoleucine 0.918mg 1.217mg 0%
Leucine 1.661mg 2.114mg 0%
Lysine 1.775mg 1.848mg 0%
Methionine 0.553mg 0.558mg 0%
Phenylalanine 0.904mg 1.023mg 0%
Valine 0.908mg 1.614mg 0%
Histidine 0.75mg 0.602mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
1
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more WaterWater +71.8%
Contains more FatsFats +454.1%
Contains more CarbsCarbs +33.3%
Contains more OtherOther +47.4%
~equal in Protein ~21.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +223.4%
Contains more Poly. FatPolyunsaturated fat +144.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.