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Ham vs. Parmesan — In-Depth Nutrition Comparison

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What are the main differences between ham and parmesan?

  • Ham is richer in vitamin B1, vitamin B3, and vitamin B6, yet parmesan is richer in calcium, phosphorus, vitamin B12, selenium, and vitamin A.
  • Parmesan's daily need coverage for calcium is 85% higher.
  • Ham has 50 times more vitamin B3 than parmesan. Ham has 4.023mg of vitamin B3, while parmesan has 0.08mg.
  • Ham contains less sodium.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cheese, parmesan, grated types in this comparison.

Infographic

Ham vs Parmesan 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +202%
Contains more CopperCopper +97.5%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +142.9%
Contains more CalciumCalcium +10562.5%
Contains more ZincZinc +45.8%
Contains more PhosphorusPhosphorus +219.9%
Contains more ManganeseManganese +31.5%
Contains more SeleniumSelenium +76.4%

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.
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%
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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin DVitamin D +60%
Contains more Vitamin B1Vitamin B1 +2800%
Contains more Vitamin B3Vitamin B3 +4928.8%
Contains more Vitamin B6Vitamin B6 +393.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112%
Contains more Vitamin B2Vitamin B2 +77.2%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B12Vitamin B12 +115.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham Parmesan DV% diff.
Calcium 8mg 853mg 85%
Phosphorus 196mg 627mg 62%
Saturated fat 1.81g 15.371g 62%
Vitamin B1 0.754mg 0.026mg 61%
Fats 5.53g 27.84g 34%
Vitamin B12 0.65µg 1.4µg 31%
Vitamin A 0µg 262µg 29%
Selenium 19.5µg 34.4µg 27%
Sodium 1203mg 1804mg 26%
Vitamin B3 4.023mg 0.08mg 25%
Vitamin B6 0.4mg 0.081mg 25%
Protein 20.93g 28.42g 15%
Calories 145kcal 420kcal 14%
Choline 85.1mg 14.1mg 13%
Iron 1.48mg 0.49mg 12%
Zinc 2.88mg 4.2mg 12%
Vitamin B2 0.202mg 0.358mg 12%
Cholesterol 53mg 86mg 11%
Monounsaturated fat 2.62g 7.13g 11%
Polyunsaturated fat 0.54g 1.386g 6%
Magnesium 14mg 34mg 5%
Carbs 1.5g 13.91g 4%
Copper 0.079mg 0.04mg 4%
Potassium 287mg 180mg 3%
Vitamin D 0.8µg 0.5µg 2%
Vitamin E 0.25mg 0.53mg 2%
Vitamin D* 32 IU 21 IU 1%
Manganese 0.054mg 0.071mg 1%
Vitamin B5 0.403mg 0.45mg 1%
Vitamin K 0µg 1.7µg 1%
Folate 3µg 6µg 1%
Protein per 100 calories 14g 6.8g N/A
Calories per 10 g protein 69kcal 148kcal N/A
Weight per 100 calories 69g 24g N/A
Unsaturated / Saturated Fat ratio 1.7 0.55 N/A
Net carbs 1.5g 13.91g N/A
Sugar 0g 0.07g N/A
Trans fat 0.876g N/A
Tryptophan 0.251mg 0.383mg 0%
Threonine 0.931mg 1.075mg 0%
Isoleucine 0.918mg 1.455mg 0%
Leucine 1.661mg 2.747mg 0%
Lysine 1.775mg 2.201mg 0%
Methionine 0.553mg 0.751mg 0%
Phenylalanine 0.904mg 1.538mg 0%
Valine 0.908mg 1.865mg 0%
Histidine 0.75mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
1
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +198.8%
Contains more ProteinProtein +35.8%
Contains more FatsFats +403.4%
Contains more CarbsCarbs +827.3%
Contains more OtherOther +64.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +172.1%
Contains more Poly. FatPolyunsaturated fat +156.7%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.