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  6. Ham vs. Swiss cheese

Ham vs. Swiss cheese — In-Depth Nutrition Comparison

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The main differences between Ham and Swiss cheese

  • Ham has more Vitamin B1, Vitamin B6, and Vitamin B3, however, Swiss cheese has more Vitamin B12, Calcium, Phosphorus, Vitamin A RAE, and Selenium.
  • Daily need coverage for Vitamin B12 from Swiss cheese is 100% higher.
  • Swiss cheese has 69 times less Vitamin B1 than Ham. Ham has 0.754mg of Vitamin B1, while Swiss cheese has 0.011mg.
  • Swiss cheese is lower in Sodium.

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

Infographic

Ham vs Swiss 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
4
:
6
Swiss cheese
Swiss cheese
Contains more Iron +1038.5%
Contains more Potassium +298.6%
Contains more Copper +68.1%
Contains more Manganese +107.7%
Contains more Calcium +11025%
Contains more Magnesium +135.7%
Contains more Phosphorus +192.9%
Contains less Sodium -84.5%
Contains more Zinc +51.7%
Contains more Selenium +53.8%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +1038.5%
Contains more Potassium +298.6%
Contains more Copper +68.1%
Contains more Manganese +107.7%
Contains more Calcium +11025%
Contains more Magnesium +135.7%
Contains more Phosphorus +192.9%
Contains less Sodium -84.5%
Contains more Zinc +51.7%
Contains more Selenium +53.8%

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.
Ham
Ham
5
:
6
Swiss cheese
Swiss cheese
Contains more Vitamin D +∞%
Contains more Vitamin B1 +6754.5%
Contains more Vitamin B3 +6185.9%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B6 +463.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B2 +49.5%
Contains more Folate +233.3%
Contains more Vitamin B12 +370.8%
Contains more Vitamin K +∞%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +6754.5%
Contains more Vitamin B3 +6185.9%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B6 +463.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B2 +49.5%
Contains more Folate +233.3%
Contains more Vitamin B12 +370.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Swiss cheese
Swiss cheese
Contains more Water +79.8%
Contains more Other +46.6%
Contains more Protein +28.8%
Contains more Fats +460.4%
Equal in Carbs - 1.44
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Swiss cheese
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more Water +79.8%
Contains more Other +46.6%
Contains more Protein +28.8%
Contains more Fats +460.4%
Equal in Carbs - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Swiss cheese
Swiss cheese
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +148.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +148.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Swiss cheese Opinion
Net carbs 1.5g 1.44g Ham
Protein 20.93g 26.96g Swiss cheese
Fats 5.53g 30.99g Swiss cheese
Carbs 1.5g 1.44g Ham
Calories 145kcal 393kcal Swiss cheese
Calcium 8mg 890mg Swiss cheese
Iron 1.48mg 0.13mg Ham
Magnesium 14mg 33mg Swiss cheese
Phosphorus 196mg 574mg Swiss cheese
Potassium 287mg 72mg Ham
Sodium 1203mg 187mg Swiss cheese
Zinc 2.88mg 4.37mg Swiss cheese
Copper 0.079mg 0.047mg Ham
Manganese 0.054mg 0.026mg Ham
Selenium 19.5µg 30µg Swiss cheese
Vitamin A 0IU 1047IU Swiss cheese
Vitamin A RAE 0µg 288µg Swiss cheese
Vitamin E 0.25mg 0.6mg Swiss cheese
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.011mg Ham
Vitamin B2 0.202mg 0.302mg Swiss cheese
Vitamin B3 4.023mg 0.064mg Ham
Vitamin B5 0.403mg 0.353mg Ham
Vitamin B6 0.4mg 0.071mg Ham
Folate 3µg 10µg Swiss cheese
Vitamin B12 0.65µg 3.06µg Swiss cheese
Vitamin K 0µg 1.4µg Swiss cheese
Tryptophan 0.251mg 0.401mg Swiss cheese
Threonine 0.931mg 1.038mg Swiss cheese
Isoleucine 0.918mg 1.537mg Swiss cheese
Leucine 1.661mg 2.959mg Swiss cheese
Lysine 1.775mg 2.585mg Swiss cheese
Methionine 0.553mg 0.784mg Swiss cheese
Phenylalanine 0.904mg 1.662mg Swiss cheese
Valine 0.908mg 2.139mg Swiss cheese
Histidine 0.75mg 1.065mg Swiss cheese
Cholesterol 53mg 93mg Ham
Trans Fat 0.987g Ham
Saturated Fat 1.81g 18.227g Ham
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 2.62g 8.046g Swiss cheese
Polyunsaturated fat 0.54g 1.341g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Swiss cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
48%
Swiss cheese
Minerals Daily Need Coverage Score
55%
Ham
87%
Swiss cheese

Comparison summary

Which food contains less Sodium?
Swiss cheese
Swiss cheese contains less Sodium (difference - 1016mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 16.417g)
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 - $3.1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
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.

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.