Swiss cheese vs. Ham — In-Depth Nutrition Comparison
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The main differences between Swiss cheese and ham
- Swiss cheese has more vitamin B12, calcium, phosphorus, vitamin A, and selenium; however, ham has more vitamin B1, vitamin B6, and vitamin B3.
- Daily need coverage for vitamin B12 for Swiss cheese is 100% higher.
- Ham is lower in saturated fat.
- Swiss cheese has a higher glycemic index than ham.
Food types used in this article are Cheese, swiss and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| 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% |
| Contains more PotassiumPotassium | +298.6% |
| Contains more IronIron | +1038.5% |
| Contains more CopperCopper | +68.1% |
| Contains more ManganeseManganese | +107.7% |
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 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 3.06µg | 0.65µg | 100% |
| Calcium | 890mg | 8mg | 88% |
| Saturated fat | 18.227g | 1.81g | 75% |
| Vitamin B1 | 0.011mg | 0.754mg | 62% |
| Phosphorus | 574mg | 196mg | 54% |
| Sodium | 187mg | 1203mg | 44% |
| Fats | 30.99g | 5.53g | 39% |
| Vitamin A | 288µg | 0µg | 32% |
| Vitamin B3 | 0.064mg | 4.023mg | 25% |
| Vitamin B6 | 0.071mg | 0.4mg | 25% |
| Selenium | 30µg | 19.5µg | 19% |
| Iron | 0.13mg | 1.48mg | 17% |
| Monounsaturated fat | 8.046g | 2.62g | 14% |
| Zinc | 4.37mg | 2.88mg | 14% |
| Cholesterol | 93mg | 53mg | 13% |
| Choline | 15.5mg | 85.1mg | 13% |
| Protein | 26.96g | 20.93g | 12% |
| Calories | 393kcal | 145kcal | 12% |
| Vitamin B2 | 0.302mg | 0.202mg | 8% |
| Potassium | 72mg | 287mg | 6% |
| Magnesium | 33mg | 14mg | 5% |
| Polyunsaturated fat | 1.341g | 0.54g | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Copper | 0.047mg | 0.079mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin E | 0.6mg | 0.25mg | 2% |
| Folate | 10µg | 3µg | 2% |
| Manganese | 0.026mg | 0.054mg | 1% |
| Vitamin B5 | 0.353mg | 0.403mg | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Carbs | 1.44g | 1.5g | 0% |
| Net carbs | 1.44g | 1.5g | N/A |
| Trans fat | 0.987g | N/A | |
| Tryptophan | 0.401mg | 0.251mg | 0% |
| Threonine | 1.038mg | 0.931mg | 0% |
| Isoleucine | 1.537mg | 0.918mg | 0% |
| Leucine | 2.959mg | 1.661mg | 0% |
| Lysine | 2.585mg | 1.775mg | 0% |
| Methionine | 0.784mg | 0.553mg | 0% |
| Phenylalanine | 1.662mg | 0.904mg | 0% |
| Valine | 2.139mg | 0.908mg | 0% |
| Histidine | 1.065mg | 0.75mg | 0% |
| Omega-3 - ALA | 0.125g | N/A | |
| Omega-3 - DPA | 0.018g | 0g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +28.8% |
| Contains more FatsFats | +460.4% |
| Contains more WaterWater | +79.8% |
| Contains more OtherOther | +46.6% |
~equal in
Carbs
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.227 g
Monounsaturated fat:
Mono. Fat
8.046 g
Polyunsaturated fat:
Poly. Fat
1.341 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Mono. FatMonounsaturated fat | +207.1% |
| Contains more Poly. FatPolyunsaturated fat | +148.3% |
| Contains less Sat. FatSaturated fat | -90.1% |
