Ham vs. Cheese sandwich — In-Depth Nutrition Comparison
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What are the differences between Ham and Cheese sandwich?
- Ham is higher in Vitamin B1, Vitamin B12, and Zinc, yet Cheese sandwich is higher in Manganese, Phosphorus, Calcium, Vitamin B2, and Folate.
- Cheese sandwich's daily need coverage for Manganese is 45% more.
- Ham has 8 times more Cholesterol than Cheese sandwich. While Ham has 53mg of Cholesterol, Cheese sandwich has only 7mg.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Crackers, wheat, sandwich, with cheese filling types in this article.
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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
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Zinc
+231%
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Calcium
+2450%
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Iron
+77%
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Magnesium
+285.7%
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Phosphorus
+94.9%
Contains
less
Sodium
-30.3%
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Copper
+102.5%
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Manganese
+1905.6%
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Selenium
+24.6%
Equal in Potassium - 306
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Zinc
+231%
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Calcium
+2450%
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Iron
+77%
Contains
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Magnesium
+285.7%
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Phosphorus
+94.9%
Contains
less
Sodium
-30.3%
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Copper
+102.5%
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Manganese
+1905.6%
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Selenium
+24.6%
Equal in Potassium - 306
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.
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Contains
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Vitamin B1
+110.6%
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Vitamin B3
+26.3%
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Vitamin B6
+53.3%
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Vitamin B12
+441.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+111.4%
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Vitamin B5
+54.3%
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Folate
+2033.3%
Contains
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Vitamin B1
+110.6%
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Vitamin B3
+26.3%
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Vitamin B6
+53.3%
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Vitamin B12
+441.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+111.4%
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Vitamin B5
+54.3%
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Folate
+2033.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+113.6%
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Water
+2014.7%
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Other
+15%
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Fats
+352.1%
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Carbs
+3780%
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
Contains
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Protein
+113.6%
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Water
+2014.7%
Contains
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Other
+15%
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Fats
+352.1%
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Carbs
+3780%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-56.2%
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Monounsaturated Fat
+295.1%
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Polyunsaturated fat
+1597.4%
Saturated Fat:
1.81 g
Monounsaturated Fat:
2.62 g
Polyunsaturated fat:
0.54 g
Saturated Fat:
4.129 g
Monounsaturated Fat:
10.351 g
Polyunsaturated fat:
9.166 g
Contains
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Saturated Fat
-56.2%
Contains
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Monounsaturated Fat
+295.1%
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Polyunsaturated fat
+1597.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.5g | 55.1g |
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| Protein | 20.93g | 9.8g |
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| Fats | 5.53g | 25g |
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| Carbs | 1.5g | 58.2g |
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| Calories | 145kcal | 497kcal |
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| Fiber | 0g | 3.1g |
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| Calcium | 8mg | 204mg |
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| Iron | 1.48mg | 2.62mg |
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| Magnesium | 14mg | 54mg |
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| Phosphorus | 196mg | 382mg |
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| Potassium | 287mg | 306mg |
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| Sodium | 1203mg | 839mg |
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| Zinc | 2.88mg | 0.87mg |
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| Copper | 0.079mg | 0.16mg |
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| Manganese | 0.054mg | 1.083mg |
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| Selenium | 19.5µg | 24.3µg |
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| Vitamin A | 0IU | 71IU |
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| Vitamin A RAE | 0µg | 21µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 32IU |
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| Vitamin D | 0.8µg |
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| Vitamin C | 0mg | 1.5mg |
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| Vitamin B1 | 0.754mg | 0.358mg |
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| Vitamin B2 | 0.202mg | 0.427mg |
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| Vitamin B3 | 4.023mg | 3.185mg |
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| Vitamin B5 | 0.403mg | 0.622mg |
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| Vitamin B6 | 0.4mg | 0.261mg |
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| Folate | 3µg | 64µg |
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| Vitamin B12 | 0.65µg | 0.12µg |
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| Tryptophan | 0.251mg | 0.13mg |
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| Threonine | 0.931mg | 0.298mg |
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| Isoleucine | 0.918mg | 0.383mg |
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| Leucine | 1.661mg | 0.698mg |
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| Lysine | 1.775mg | 0.344mg |
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| Methionine | 0.553mg | 0.167mg |
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| Phenylalanine | 0.904mg | 0.472mg |
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| Valine | 0.908mg | 0.438mg |
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| Histidine | 0.75mg | 0.219mg |
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| Cholesterol | 53mg | 7mg |
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| Saturated Fat | 1.81g | 4.129g |
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| Monounsaturated Fat | 2.62g | 10.351g |
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| Polyunsaturated fat | 0.54g | 9.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
55%
85%
Comparison summary
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 2.319g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cheese sandwich contains less Sodium (difference - 364mg)
Which food is lower in Cholesterol?
Cheese sandwich is lower in Cholesterol (difference - 46mg)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $0.5)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
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.