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Ham vs. Muenster cheese — In-Depth Nutrition Comparison

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The main differences between ham and muenster cheese

  • Ham has more vitamin B1, vitamin B6, and vitamin B3; however, muenster cheese has more calcium, phosphorus, vitamin B12, and vitamin A.
  • Daily need coverage for saturated fat for muenster cheese is 87% higher.
  • Muenster cheese has 58 times less vitamin B1 than ham. Ham has 0.754mg of vitamin B1, while muenster cheese has 0.013mg.
  • Muenster cheese is lower in sodium.
  • Muenster cheese has a higher glycemic index than ham.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, muenster.

Infographic

Ham vs Muenster cheese 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
5
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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more PotassiumPotassium +114.2%
Contains more IronIron +261%
Contains more CopperCopper +154.8%
Contains more ManganeseManganese +575%
Contains more SeleniumSelenium +34.5%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +8862.5%
Contains more PhosphorusPhosphorus +138.8%
Contains less SodiumSodium -47.8%
~equal in Zinc ~2.81mg

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% 12% 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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B1Vitamin B1 +5700%
Contains more Vitamin B3Vitamin B3 +3805.8%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more CholineCholine +452.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +58.4%
Contains more Vitamin B12Vitamin B12 +126.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.26mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +33.9%
Contains more WaterWater +62%
Contains more OtherOther +19.4%
Contains more ProteinProtein +11.8%
Contains more FatsFats +443.2%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +232.5%
Contains more Poly. FatPolyunsaturated fat +22.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Muenster cheese DV% diff.
Saturated fat 1.81g 19.113g 79%
Calcium 8mg 717mg 71%
Vitamin B1 0.754mg 0.013mg 62%
Phosphorus 196mg 468mg 39%
Fats 5.53g 30.04g 38%
Vitamin B12 0.65µg 1.47µg 34%
Vitamin A 0µg 298µg 33%
Vitamin B6 0.4mg 0.056mg 26%
Vitamin B3 4.023mg 0.103mg 25%
Sodium 1203mg 628mg 25%
Monounsaturated fat 2.62g 8.711g 15%
Cholesterol 53mg 96mg 14%
Choline 85.1mg 15.4mg 13%
Iron 1.48mg 0.41mg 13%
Calories 145kcal 368kcal 11%
Selenium 19.5µg 14.5µg 9%
Vitamin B2 0.202mg 0.32mg 9%
Protein 20.93g 23.41g 5%
Copper 0.079mg 0.031mg 5%
Potassium 287mg 134mg 5%
Vitamin B5 0.403mg 0.19mg 4%
Magnesium 14mg 27mg 3%
Folate 3µg 12µg 2%
Vitamin K 0µg 2.5µg 2%
Manganese 0.054mg 0.008mg 2%
Polyunsaturated fat 0.54g 0.661g 1%
Vitamin D 32IU 22IU 1%
Zinc 2.88mg 2.81mg 1%
Vitamin D 0.8µg 0.6µg 1%
Carbs 1.5g 1.12g 0%
Net carbs 1.5g 1.12g N/A
Sugar 0g 1.12g N/A
Vitamin E 0.25mg 0.26mg 0%
Tryptophan 0.251mg 0.327mg 0%
Threonine 0.931mg 0.888mg 0%
Isoleucine 0.918mg 1.145mg 0%
Leucine 1.661mg 2.26mg 0%
Lysine 1.775mg 2.139mg 0%
Methionine 0.553mg 0.569mg 0%
Phenylalanine 0.904mg 1.24mg 0%
Valine 0.908mg 1.482mg 0%
Histidine 0.75mg 0.829mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Muenster cheese
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
44%
Ham
33%
Muenster cheese
Minerals Daily Need Coverage Score
55%
Ham
71%
Muenster cheese

Comparison summary

Which food contains less Sodium?
Muenster cheese
Muenster cheese contains less Sodium (difference - 575mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 17.303g)
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 - $1.5)
Which food is richer in minerals?
Ham
Ham 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.

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.