Ham vs. Feta — In-Depth Nutrition Comparison
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Summary of differences between ham and feta
- Ham has more vitamin B1, vitamin B3, and choline; however, feta is higher in vitamin B2, calcium, vitamin B12, and phosphorus.
- Feta covers your daily need for saturated fat, 66% more than ham.
- Ham has 6 times more choline than feta. While ham has 85.1mg of choline, feta has only 15.4mg.
- Feta has less sodium.
- The glycemic index of feta is higher.
These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, feta.
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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 | +362.9% |
| Contains more IronIron | +127.7% |
| Contains more CopperCopper | +146.9% |
| Contains more ManganeseManganese | +92.9% |
| Contains more SeleniumSelenium | +30% |
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +6062.5% |
| Contains more PhosphorusPhosphorus | +71.9% |
| Contains less SodiumSodium | -23.8% |
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 | +38.9% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +389.6% |
| Contains more Vitamin B3Vitamin B3 | +306% |
| Contains more CholineCholine | +452.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +317.8% |
| Contains more Vitamin B5Vitamin B5 | +140% |
| Contains more Vitamin B12Vitamin B12 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +966.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.81g | 14.946g | 60% |
| Vitamin B1 | 0.754mg | 0.154mg | 50% |
| Vitamin B2 | 0.202mg | 0.844mg | 49% |
| Calcium | 8mg | 493mg | 49% |
| Vitamin B12 | 0.65µg | 1.69µg | 43% |
| Fats | 5.53g | 21.28g | 24% |
| Phosphorus | 196mg | 337mg | 20% |
| Vitamin B3 | 4.023mg | 0.991mg | 19% |
| Vitamin A | 0µg | 125µg | 14% |
| Protein | 20.93g | 14.21g | 13% |
| Choline | 85.1mg | 15.4mg | 13% |
| Cholesterol | 53mg | 89mg | 12% |
| Sodium | 1203mg | 917mg | 12% |
| Vitamin B5 | 0.403mg | 0.967mg | 11% |
| Iron | 1.48mg | 0.65mg | 10% |
| Selenium | 19.5µg | 15µg | 8% |
| Folate | 3µg | 32µg | 7% |
| Potassium | 287mg | 62mg | 7% |
| Calories | 145kcal | 264kcal | 6% |
| Monounsaturated fat | 2.62g | 4.623g | 5% |
| Copper | 0.079mg | 0.032mg | 5% |
| Vitamin D | 32IU | 16IU | 2% |
| Vitamin D | 0.8µg | 0.4µg | 2% |
| Vitamin B6 | 0.4mg | 0.424mg | 2% |
| Vitamin K | 0µg | 1.8µg | 2% |
| Manganese | 0.054mg | 0.028mg | 1% |
| Carbs | 1.5g | 4.09g | 1% |
| Magnesium | 14mg | 19mg | 1% |
| Net carbs | 1.5g | 4.09g | N/A |
| Sugar | 0g | 4.09g | N/A |
| Zinc | 2.88mg | 2.88mg | 0% |
| Vitamin E | 0.25mg | 0.18mg | 0% |
| Polyunsaturated fat | 0.54g | 0.591g | 0% |
| Tryptophan | 0.251mg | 0.2mg | 0% |
| Threonine | 0.931mg | 0.637mg | 0% |
| Isoleucine | 0.918mg | 0.803mg | 0% |
| Leucine | 1.661mg | 1.395mg | 0% |
| Lysine | 1.775mg | 1.219mg | 0% |
| Methionine | 0.553mg | 0.368mg | 0% |
| Phenylalanine | 0.904mg | 0.675mg | 0% |
| Valine | 0.908mg | 1.065mg | 0% |
| Histidine | 0.75mg | 0.397mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.3% |
| Contains more WaterWater | +22.5% |
| Contains more FatsFats | +284.8% |
| Contains more CarbsCarbs | +172.7% |
| Contains more OtherOther | +19% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +76.5% |
~equal in
Polyunsaturated fat
~0.591g
