Parmigiano-Reggiano vs. Ham — In-Depth Nutrition Comparison
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How are parmigiano-Reggiano and ham different?
- Parmigiano-Reggiano is richer in calcium, phosphorus, vitamin B12, fats, vitamin B2, and vitamin A, while ham is higher in vitamin B1, vitamin B6, and vitamin B3.
- Parmigiano-Reggiano covers your daily need for calcium 110% more than ham.
- Ham is lower in saturated fat.
- Parmigiano-Reggiano has a higher glycemic index (27) than ham (0).
Cheese, parmesan, dry grated, reduced fat and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +171.4% |
| Contains more CalciumCalcium | +13762.5% |
| Contains more CopperCopper | +201.3% |
| Contains more ZincZinc | +34.4% |
| Contains more PhosphorusPhosphorus | +271.9% |
| Contains more ManganeseManganese | +57.4% |
| Contains more PotassiumPotassium | +129.6% |
| Contains more IronIron | +64.4% |
| Contains less SodiumSodium | -21.3% |
| Contains more SeleniumSelenium | +10.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +140.6% |
| Contains more Vitamin B12Vitamin B12 | +247.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +233.3% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin EVitamin E | +47.1% |
| Contains more Vitamin B1Vitamin B1 | +2500% |
| Contains more Vitamin B3Vitamin B3 | +3428.9% |
| Contains more Vitamin B5Vitamin B5 | +24% |
| Contains more Vitamin B6Vitamin B6 | +716.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1109mg | 8mg | 110% |
| Phosphorus | 729mg | 196mg | 76% |
| Vitamin B12 | 2.26µg | 0.65µg | 67% |
| Vitamin B1 | 0.029mg | 0.754mg | 60% |
| Saturated fat | 13.317g | 1.81g | 52% |
| Vitamin B6 | 0.049mg | 0.4mg | 27% |
| Vitamin B3 | 0.114mg | 4.023mg | 24% |
| Fats | 20g | 5.53g | 22% |
| Vitamin B2 | 0.486mg | 0.202mg | 22% |
| Copper | 0.238mg | 0.079mg | 18% |
| Vitamin A | 160µg | 0µg | 18% |
| Sodium | 1529mg | 1203mg | 14% |
| Cholesterol | 88mg | 53mg | 12% |
| Choline | 20.7mg | 85.1mg | 12% |
| Zinc | 3.87mg | 2.88mg | 9% |
| Monounsaturated fat | 6.098g | 2.62g | 9% |
| Iron | 0.9mg | 1.48mg | 7% |
| Calories | 265kcal | 145kcal | 6% |
| Magnesium | 38mg | 14mg | 6% |
| Potassium | 125mg | 287mg | 5% |
| Selenium | 17.7µg | 19.5µg | 3% |
| Protein | 20g | 20.93g | 2% |
| Vitamin D* | 15 IU | 32 IU | 2% |
| Vitamin D | 0.4µg | 0.8µg | 2% |
| Vitamin B5 | 0.325mg | 0.403mg | 2% |
| Folate | 10µg | 3µg | 2% |
| Vitamin E | 0.17mg | 0.25mg | 1% |
| Manganese | 0.085mg | 0.054mg | 1% |
| Vitamin K | 1.7µg | 0µg | 1% |
| Polyunsaturated fat | 0.462g | 0.54g | 1% |
| Protein per 100 calories | 7.5g | 14g | N/A |
| Calories per 10 g protein | 133kcal | 69kcal | N/A |
| Weight per 100 calories | 38g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 0.49 | 1.7 | N/A |
| Net carbs | 1.37g | 1.5g | N/A |
| Carbs | 1.37g | 1.5g | 0% |
| Tryptophan | 0.24mg | 0.251mg | 0% |
| Threonine | 1.519mg | 0.931mg | 0% |
| Isoleucine | 1.2mg | 0.918mg | 0% |
| Leucine | 2.983mg | 1.661mg | 0% |
| Lysine | 2.459mg | 1.775mg | 0% |
| Methionine | 0.369mg | 0.553mg | 0% |
| Phenylalanine | 1.604mg | 0.904mg | 0% |
| Valine | 1.498mg | 0.908mg | 0% |
| Histidine | 0.752mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +261.7% |
| Contains more WaterWater | +33.7% |
~equal in
Protein
~20.93g
~equal in
Carbs
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 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 | +132.7% |
| Contains less Sat. FatSaturated fat | -86.4% |
| Contains more Poly. FatPolyunsaturated fat | +16.9% |
