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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 A RAE, Vitamin B2, Phosphorus, and Vitamin B5.
  • Roquefort covers your daily need of 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.

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1785%
Contains more Vitamin B3Vitamin B3 +448.1%
Contains more Vitamin B6Vitamin B6 +222.6%
Contains more CholineCholine +∞%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Roquefort
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Roquefort Opinion
Calories 145kcal 369kcal Roquefort
Protein 20.93g 21.54g Roquefort
Fats 5.53g 30.64g Roquefort
Net carbs 1.5g 2g Roquefort
Carbs 1.5g 2g Roquefort
Cholesterol 53mg 90mg Ham
Vitamin D 32IU Ham
Magnesium 14mg 30mg Roquefort
Calcium 8mg 662mg Roquefort
Potassium 287mg 91mg Ham
Iron 1.48mg 0.56mg Ham
Copper 0.079mg 0.034mg Ham
Zinc 2.88mg 2.08mg Ham
Phosphorus 196mg 392mg Roquefort
Sodium 1203mg 1809mg Ham
Vitamin A 0IU 1047IU Roquefort
Vitamin A RAE 0µg 294µg Roquefort
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.054mg 0.03mg Ham
Selenium 19.5µg 14.5µg Ham
Vitamin B1 0.754mg 0.04mg Ham
Vitamin B2 0.202mg 0.586mg Roquefort
Vitamin B3 4.023mg 0.734mg Ham
Vitamin B5 0.403mg 1.731mg Roquefort
Vitamin B6 0.4mg 0.124mg Ham
Vitamin B12 0.65µg 0.64µg Ham
Folate 3µg 49µg Roquefort
Choline 85.1mg Ham
Saturated Fat 1.81g 19.263g Ham
Monounsaturated Fat 2.62g 8.474g Roquefort
Polyunsaturated fat 0.54g 1.32g Roquefort
Tryptophan 0.251mg 0.303mg Roquefort
Threonine 0.931mg 0.965mg Roquefort
Isoleucine 0.918mg 1.217mg Roquefort
Leucine 1.661mg 2.114mg Roquefort
Lysine 1.775mg 1.848mg Roquefort
Methionine 0.553mg 0.558mg Roquefort
Phenylalanine 0.904mg 1.023mg Roquefort
Valine 0.908mg 1.614mg Roquefort
Histidine 0.75mg 0.602mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Roquefort
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
36%
Roquefort
Minerals Daily Need Coverage Score
55%
Ham
80%
Roquefort

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 37mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 606mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 17.453g)
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 - $3.1)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
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.

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.