Ham vs. Monterey Jack — In-Depth Nutrition Comparison
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How are ham and monterey Jack different?
- Ham is higher in vitamin B1, vitamin B6, vitamin B3, and choline; however, monterey Jack is richer in calcium, phosphorus, vitamin A, and vitamin B2.
- Daily need coverage for saturated fat for monterey Jack is 86% higher.
- Ham contains 50 times more vitamin B1 than monterey Jack. While ham contains 0.754mg of vitamin B1, monterey Jack contains only 0.015mg.
- Monterey Jack has less sodium.
- Ham has a lower glycemic index (0) than monterey Jack (27).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, monterey are the varieties used 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 more PotassiumPotassium | +254.3% |
| Contains more IronIron | +105.6% |
| Contains more CopperCopper | +146.9% |
| Contains more ManganeseManganese | +390.9% |
| Contains more SeleniumSelenium | +34.5% |
| Contains more MagnesiumMagnesium | +92.9% |
| Contains more CalciumCalcium | +9225% |
| Contains more PhosphorusPhosphorus | +126.5% |
| Contains less SodiumSodium | -50.1% |
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 DVitamin D | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +4926.7% |
| Contains more Vitamin B3Vitamin B3 | +4225.8% |
| Contains more Vitamin B5Vitamin B5 | +91.9% |
| Contains more Vitamin B6Vitamin B6 | +406.3% |
| Contains more CholineCholine | +452.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +93.1% |
| Contains more Vitamin B12Vitamin B12 | +27.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
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:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +120.6% |
| Contains more WaterWater | +65% |
| Contains more OtherOther | +23.1% |
| Contains more ProteinProtein | +17% |
| Contains more FatsFats | +447.6% |
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
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Mono. FatMonounsaturated fat | +234% |
| Contains more Poly. FatPolyunsaturated fat | +66.5% |
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 1.81g | 19.066g | 78% |
| Calcium | 8mg | 746mg | 74% |
| Vitamin B1 | 0.754mg | 0.015mg | 62% |
| Fats | 5.53g | 30.28g | 38% |
| Phosphorus | 196mg | 444mg | 35% |
| Sodium | 1203mg | 600mg | 26% |
| Vitamin B6 | 0.4mg | 0.079mg | 25% |
| Vitamin B3 | 4.023mg | 0.093mg | 25% |
| Vitamin A | 0µg | 198µg | 22% |
| Monounsaturated fat | 2.62g | 8.751g | 15% |
| Vitamin B2 | 0.202mg | 0.39mg | 14% |
| Choline | 85.1mg | 15.4mg | 13% |
| Cholesterol | 53mg | 89mg | 12% |
| Calories | 145kcal | 373kcal | 11% |
| Iron | 1.48mg | 0.72mg | 10% |
| Selenium | 19.5µg | 14.5µg | 9% |
| Vitamin B12 | 0.65µg | 0.83µg | 8% |
| Protein | 20.93g | 24.48g | 7% |
| Potassium | 287mg | 81mg | 6% |
| Copper | 0.079mg | 0.032mg | 5% |
| Folate | 3µg | 18µg | 4% |
| Vitamin B5 | 0.403mg | 0.21mg | 4% |
| Magnesium | 14mg | 27mg | 3% |
| Vitamin K | 0µg | 2.5µg | 2% |
| Polyunsaturated fat | 0.54g | 0.899g | 2% |
| Manganese | 0.054mg | 0.011mg | 2% |
| Vitamin D | 32IU | 22IU | 1% |
| Zinc | 2.88mg | 3mg | 1% |
| Vitamin D | 0.8µg | 0.6µg | 1% |
| Carbs | 1.5g | 0.68g | 0% |
| Net carbs | 1.5g | 0.68g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Vitamin E | 0.25mg | 0.26mg | 0% |
| Tryptophan | 0.251mg | 0.315mg | 0% |
| Threonine | 0.931mg | 0.871mg | 0% |
| Isoleucine | 0.918mg | 1.519mg | 0% |
| Leucine | 1.661mg | 2.344mg | 0% |
| Lysine | 1.775mg | 2.037mg | 0% |
| Methionine | 0.553mg | 0.641mg | 0% |
| Phenylalanine | 0.904mg | 1.289mg | 0% |
| Valine | 0.908mg | 1.635mg | 0% |
| Histidine | 0.75mg | 0.859mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
44%
26%
Minerals Daily Need Coverage Score
55%
72%
Comparison summary
Which food contains less Sodium?
Monterey Jack contains less Sodium (difference - 603mg)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 17.256g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham is cheaper (difference - $3.5)
Which food is richer in minerals?
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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.
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.