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, and selenium.
- Daily need coverage for vitamin B12 for 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.
- Swiss 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, swiss.
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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 | +298.6% |
| Contains more IronIron | +1038.5% |
| Contains more CopperCopper | +68.1% |
| Contains more ManganeseManganese | +107.7% |
| Contains more MagnesiumMagnesium | +135.7% |
| Contains more CalciumCalcium | +11025% |
| Contains more ZincZinc | +51.7% |
| Contains more PhosphorusPhosphorus | +192.9% |
| Contains less SodiumSodium | -84.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +6754.5% |
| Contains more Vitamin B3Vitamin B3 | +6185.9% |
| Contains more Vitamin B5Vitamin B5 | +14.2% |
| Contains more Vitamin B6Vitamin B6 | +463.4% |
| Contains more CholineCholine | +449% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B2Vitamin B2 | +49.5% |
| Contains more Vitamin B12Vitamin B12 | +370.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
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:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
| Contains more WaterWater | +79.8% |
| Contains more OtherOther | +46.6% |
| Contains more ProteinProtein | +28.8% |
| Contains more FatsFats | +460.4% |
~equal in
Carbs
~1.44g
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
18.227 g
Monounsaturated fat:
Mono. Fat
8.046 g
Polyunsaturated fat:
Poly. Fat
1.341 g
| Contains less Sat. FatSaturated fat | -90.1% |
| Contains more Mono. FatMonounsaturated fat | +207.1% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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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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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.65µg | 3.06µg | 100% |
| Calcium | 8mg | 890mg | 88% |
| Saturated fat | 1.81g | 18.227g | 75% |
| Vitamin B1 | 0.754mg | 0.011mg | 62% |
| Phosphorus | 196mg | 574mg | 54% |
| Sodium | 1203mg | 187mg | 44% |
| Fats | 5.53g | 30.99g | 39% |
| Vitamin A | 0µg | 288µg | 32% |
| Vitamin B3 | 4.023mg | 0.064mg | 25% |
| Vitamin B6 | 0.4mg | 0.071mg | 25% |
| Selenium | 19.5µg | 30µg | 19% |
| Iron | 1.48mg | 0.13mg | 17% |
| Monounsaturated fat | 2.62g | 8.046g | 14% |
| Zinc | 2.88mg | 4.37mg | 14% |
| Cholesterol | 53mg | 93mg | 13% |
| Choline | 85.1mg | 15.5mg | 13% |
| Protein | 20.93g | 26.96g | 12% |
| Calories | 145kcal | 393kcal | 12% |
| Vitamin B2 | 0.202mg | 0.302mg | 8% |
| Potassium | 287mg | 72mg | 6% |
| Magnesium | 14mg | 33mg | 5% |
| Polyunsaturated fat | 0.54g | 1.341g | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Copper | 0.079mg | 0.047mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin E | 0.25mg | 0.6mg | 2% |
| Folate | 3µg | 10µg | 2% |
| Manganese | 0.054mg | 0.026mg | 1% |
| Vitamin B5 | 0.403mg | 0.353mg | 1% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Carbs | 1.5g | 1.44g | 0% |
| Net carbs | 1.5g | 1.44g | N/A |
| Trans fat | 0.987g | N/A | |
| Tryptophan | 0.251mg | 0.401mg | 0% |
| Threonine | 0.931mg | 1.038mg | 0% |
| Isoleucine | 0.918mg | 1.537mg | 0% |
| Leucine | 1.661mg | 2.959mg | 0% |
| Lysine | 1.775mg | 2.585mg | 0% |
| Methionine | 0.553mg | 0.784mg | 0% |
| Phenylalanine | 0.904mg | 1.662mg | 0% |
| Valine | 0.908mg | 2.139mg | 0% |
| Histidine | 0.75mg | 1.065mg | 0% |
| Omega-3 - ALA | 0.125g | N/A | |
| Omega-3 - DPA | 0g | 0.018g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.003g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 0.734g | N/A |
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%
48%
Minerals Daily Need Coverage Score
55%
87%
Comparison summary
Which food contains less Sodium?
Swiss cheese contains less Sodium (difference - 1016mg)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 16.417g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 27)
Which food is cheaper?
Ham is cheaper (difference - $3.1)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
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.