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Cheese vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between cheese and ham

  • Cheese has more calcium, phosphorus, vitamin A, vitamin B12, and vitamin B2; however, ham is higher in vitamin B1, vitamin B6, and vitamin B3.
  • Cheese covers your daily need for saturated fat, 85% more than ham.
  • Ham has less saturated fat.

These are the specific foods used in this comparison Cheese, cheddar and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Cheese vs Ham 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.
Cheese
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +8775%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +132.1%
Contains less SodiumSodium -45.7%
Contains more SeleniumSelenium +46.2%
Contains more PotassiumPotassium +277.6%
Contains more IronIron +957.1%
Contains more CopperCopper +163.3%
Contains more ManganeseManganese +100%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +184%
Contains more Vitamin B2Vitamin B2 +111.9%
Contains more Vitamin B12Vitamin B12 +69.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B3Vitamin B3 +6718.6%
Contains more Vitamin B6Vitamin B6 +506.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg

All nutrients comparison - raw data values

Nutrient Cheese Ham DV% diff.
Saturated fat 18.867g 1.81g 78%
Calcium 710mg 8mg 70%
Vitamin B1 0.029mg 0.754mg 60%
Fats 33.31g 5.53g 43%
Phosphorus 455mg 196mg 37%
Vitamin A 330µg 0µg 37%
Vitamin B6 0.066mg 0.4mg 26%
Vitamin B3 0.059mg 4.023mg 25%
Sodium 653mg 1203mg 24%
Vitamin B12 1.1µg 0.65µg 19%
Iron 0.14mg 1.48mg 17%
Vitamin B2 0.428mg 0.202mg 17%
Monounsaturated fat 9.246g 2.62g 17%
Selenium 28.5µg 19.5µg 16%
Cholesterol 99mg 53mg 15%
Calories 404kcal 145kcal 13%
Choline 16.5mg 85.1mg 12%
Zinc 3.64mg 2.88mg 7%
Potassium 76mg 287mg 6%
Folate 27µg 3µg 6%
Polyunsaturated fat 1.421g 0.54g 6%
Copper 0.03mg 0.079mg 5%
Protein 22.87g 20.93g 4%
Magnesium 27mg 14mg 3%
Vitamin E 0.71mg 0.25mg 3%
Vitamin K 2.4µg 0µg 2%
Carbs 3.09g 1.5g 1%
Vitamin D* 24 IU 32 IU 1%
Vitamin D 0.6µg 0.8µg 1%
Manganese 0.027mg 0.054mg 1%
Protein per 100 calories 5.7g 14g N/A
Calories per 10 g protein 177kcal 69kcal N/A
Weight per 100 calories 25g 69g N/A
Unsaturated / Saturated Fat ratio 0.57 1.7 N/A
Net carbs 3.09g 1.5g N/A
Sugar 0.48g 0g N/A
Vitamin B5 0.41mg 0.403mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.251mg 0%
Threonine 1.044mg 0.931mg 0%
Isoleucine 1.206mg 0.918mg 0%
Leucine 1.939mg 1.661mg 0%
Lysine 1.025mg 1.775mg 0%
Methionine 0.547mg 0.553mg 0%
Phenylalanine 1.074mg 0.904mg 0%
Valine 1.404mg 0.908mg 0%
Histidine 0.547mg 0.75mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +502.4%
Contains more CarbsCarbs +106%
Contains more WaterWater +82.8%
Contains more OtherOther +17.8%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Ham
Ham
1
36% 53% 11%
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 +252.9%
Contains more Poly. FatPolyunsaturated fat +163.1%
Contains less Sat. FatSaturated fat -90.4%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.