Romano cheese vs. Ham — In-Depth Nutrition Comparison
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Important differences between romano cheese and ham
- Romano cheese has more calcium, phosphorus, fats, protein, and vitamin B12; however, ham has more vitamin B1, vitamin B3, and vitamin B6.
- Romano cheese's daily need coverage for calcium is 106% more.
- Romano cheese has 9 times more saturated fat than ham. Romano cheese has 17.115g of saturated fat, while ham has 1.81g.
- Romano cheese has a higher glycemic index than ham.
The food varieties used in the comparison are Cheese, romano and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +192.9% |
| Contains more CalciumCalcium | +13200% |
| Contains more PhosphorusPhosphorus | +287.8% |
| Contains more PotassiumPotassium | +233.7% |
| Contains more IronIron | +92.2% |
| Contains more CopperCopper | +163.3% |
| Contains more ZincZinc | +11.6% |
| Contains less SodiumSodium | -16.1% |
| Contains more ManganeseManganese | +170% |
| Contains more SeleniumSelenium | +34.5% |
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 | +83.2% |
| Contains more Vitamin B12Vitamin B12 | +72.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +60% |
| Contains more Vitamin B1Vitamin B1 | +1937.8% |
| Contains more Vitamin B3Vitamin B3 | +5124.7% |
| Contains more Vitamin B6Vitamin B6 | +370.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 1064mg | 8mg | 106% |
| Phosphorus | 760mg | 196mg | 81% |
| Saturated fat | 17.115g | 1.81g | 70% |
| Vitamin B1 | 0.037mg | 0.754mg | 60% |
| Fats | 26.94g | 5.53g | 33% |
| Vitamin B3 | 0.077mg | 4.023mg | 25% |
| Vitamin B6 | 0.085mg | 0.4mg | 24% |
| Protein | 31.8g | 20.93g | 22% |
| Vitamin B12 | 1.12µg | 0.65µg | 20% |
| Cholesterol | 104mg | 53mg | 17% |
| Vitamin B2 | 0.37mg | 0.202mg | 13% |
| Choline | 15.4mg | 85.1mg | 13% |
| Monounsaturated fat | 7.838g | 2.62g | 13% |
| Calories | 387kcal | 145kcal | 12% |
| Vitamin A | 96µg | 0µg | 11% |
| Sodium | 1433mg | 1203mg | 10% |
| Iron | 0.77mg | 1.48mg | 9% |
| Selenium | 14.5µg | 19.5µg | 9% |
| Magnesium | 41mg | 14mg | 6% |
| Potassium | 86mg | 287mg | 6% |
| Copper | 0.03mg | 0.079mg | 5% |
| Zinc | 2.58mg | 2.88mg | 3% |
| Vitamin D* | 20 IU | 32 IU | 2% |
| Vitamin D | 0.5µg | 0.8µg | 2% |
| Vitamin K | 2.2µg | 0µg | 2% |
| Carbs | 3.63g | 1.5g | 1% |
| Manganese | 0.02mg | 0.054mg | 1% |
| Folate | 7µg | 3µg | 1% |
| Protein per 100 calories | 8.2g | 14g | N/A |
| Calories per 10 g protein | 122kcal | 69kcal | N/A |
| Weight per 100 calories | 26g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 0.49 | 1.7 | N/A |
| Net carbs | 3.63g | 1.5g | N/A |
| Sugar | 0.73g | 0g | N/A |
| Vitamin E | 0.23mg | 0.25mg | 0% |
| Vitamin B5 | 0.424mg | 0.403mg | 0% |
| Polyunsaturated fat | 0.593g | 0.54g | 0% |
| Tryptophan | 0.429mg | 0.251mg | 0% |
| Threonine | 1.171mg | 0.931mg | 0% |
| Isoleucine | 1.685mg | 0.918mg | 0% |
| Leucine | 3.071mg | 1.661mg | 0% |
| Lysine | 2.941mg | 1.775mg | 0% |
| Methionine | 0.852mg | 0.553mg | 0% |
| Phenylalanine | 1.71mg | 0.904mg | 0% |
| Valine | 2.183mg | 0.908mg | 0% |
| Histidine | 1.231mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +51.9% |
| Contains more FatsFats | +387.2% |
| Contains more CarbsCarbs | +142% |
| Contains more WaterWater | +118.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 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 | +199.2% |
| Contains less Sat. FatSaturated fat | -89.4% |
~equal in
Polyunsaturated fat
~0.54g
