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Ham vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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A recap on differences between ham and neufchâtel cheese

  • Ham has more vitamin B1, selenium, vitamin B6, vitamin B3, zinc, iron, and vitamin B12; however, neufchâtel cheese is higher in vitamin A.
  • Ham covers your daily vitamin B1 needs 61% more than neufchâtel cheese.
  • Neufchâtel cheese contains 19 times less vitamin B3 than ham. Ham contains 4.023mg of vitamin B3, while neufchâtel cheese contains 0.21mg.
  • Neufchâtel cheese has less sodium.
  • The glycemic index of neufchâtel cheese is higher.

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

Infographic

Ham vs Neufchâtel cheese infographic
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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.
Ham
Ham
8
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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +88.8%
Contains more IronIron +1038.5%
Contains more CopperCopper +192.6%
Contains more ZincZinc +251.2%
Contains more PhosphorusPhosphorus +42%
Contains more ManganeseManganese +390.9%
Contains more SeleniumSelenium +550%
Contains more CalciumCalcium +1362.5%
Contains less SodiumSodium -72.2%

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
7
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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3327.3%
Contains more Vitamin B2Vitamin B2 +30.3%
Contains more Vitamin B3Vitamin B3 +1815.7%
Contains more Vitamin B6Vitamin B6 +875.6%
Contains more Vitamin B12Vitamin B12 +116.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg

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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more ProteinProtein +128.7%
Contains more OtherOther +219%
Contains more FatsFats +311.9%
Contains more CarbsCarbs +139.3%
~equal in Water ~63.11g

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +120.8%
Contains more Poly. FatPolyunsaturated fat +79.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Neufchâtel 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 Neufchâtel cheese DV% diff.
Vitamin B1 0.754mg 0.022mg 61%
Saturated fat 1.81g 12.79g 50%
Sodium 1203mg 334mg 38%
Selenium 19.5µg 3µg 30%
Vitamin B6 0.4mg 0.041mg 28%
Vitamin A 0µg 241µg 27%
Fats 5.53g 22.78g 27%
Vitamin B3 4.023mg 0.21mg 24%
Protein 20.93g 9.15g 24%
Zinc 2.88mg 0.82mg 19%
Iron 1.48mg 0.13mg 17%
Choline 85.1mg 15%
Vitamin B12 0.65µg 0.3µg 15%
Calcium 8mg 117mg 11%
Monounsaturated fat 2.62g 5.784g 8%
Phosphorus 196mg 138mg 8%
Cholesterol 53mg 74mg 7%
Copper 0.079mg 0.027mg 6%
Calories 145kcal 253kcal 5%
Vitamin D 0.8µg 4%
Vitamin B2 0.202mg 0.155mg 4%
Vitamin D 32IU 4%
Potassium 287mg 152mg 4%
Folate 3µg 14µg 3%
Polyunsaturated fat 0.54g 0.97g 3%
Vitamin B5 0.403mg 0.575mg 3%
Manganese 0.054mg 0.011mg 2%
Carbs 1.5g 3.59g 1%
Vitamin K 0µg 1.7µg 1%
Magnesium 14mg 10mg 1%
Vitamin E 0.25mg 0.4mg 1%
Net carbs 1.5g 3.59g N/A
Sugar 0g 3.19g N/A
Starch 0.5g 0%
Tryptophan 0.251mg 0.106mg 0%
Threonine 0.931mg 0.359mg 0%
Isoleucine 0.918mg 0.501mg 0%
Leucine 1.661mg 1.013mg 0%
Lysine 1.775mg 0.875mg 0%
Methionine 0.553mg 0.294mg 0%
Phenylalanine 0.904mg 0.448mg 0%
Valine 0.908mg 0.609mg 0%
Histidine 0.75mg 0.27mg 0%
Omega-3 - ALA 0.117g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Neufchâtel 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
18%
Neufchâtel cheese
Minerals Daily Need Coverage Score
55%
Ham
21%
Neufchâtel cheese

Comparison summary

Which food contains less Sodium?
Neufchâtel cheese
Neufchâtel cheese contains less Sodium (difference - 869mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3.19g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 10.98g)
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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.