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  6. Parmesan vs. Ham

Parmesan vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between parmesan and ham?

  • Parmesan is richer in calcium, phosphorus, vitamin B12, selenium, and vitamin A, yet ham is richer in vitamin B1, vitamin B3, and vitamin B6.
  • Parmesan's daily need coverage for calcium is 85% higher.
  • Ham contains less saturated fat.

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

Infographic

Parmesan 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.
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%
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 +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%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +202%
Contains more CopperCopper +97.5%
Contains less SodiumSodium -33.3%

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.
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%
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 +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%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Parmesan Ham DV% diff.
Calcium 853mg 8mg 85%
Phosphorus 627mg 196mg 62%
Saturated fat 15.371g 1.81g 62%
Vitamin B1 0.026mg 0.754mg 61%
Fats 27.84g 5.53g 34%
Vitamin B12 1.4µg 0.65µg 31%
Vitamin A 262µg 0µg 29%
Selenium 34.4µg 19.5µg 27%
Sodium 1804mg 1203mg 26%
Vitamin B3 0.08mg 4.023mg 25%
Vitamin B6 0.081mg 0.4mg 25%
Protein 28.42g 20.93g 15%
Calories 420kcal 145kcal 14%
Choline 14.1mg 85.1mg 13%
Iron 0.49mg 1.48mg 12%
Zinc 4.2mg 2.88mg 12%
Vitamin B2 0.358mg 0.202mg 12%
Cholesterol 86mg 53mg 11%
Monounsaturated fat 7.13g 2.62g 11%
Polyunsaturated fat 1.386g 0.54g 6%
Magnesium 34mg 14mg 5%
Carbs 13.91g 1.5g 4%
Copper 0.04mg 0.079mg 4%
Potassium 180mg 287mg 3%
Vitamin D 0.5µg 0.8µg 2%
Vitamin E 0.53mg 0.25mg 2%
Vitamin D* 21 IU 32 IU 1%
Manganese 0.071mg 0.054mg 1%
Vitamin B5 0.45mg 0.403mg 1%
Vitamin K 1.7µg 0µg 1%
Folate 6µg 3µg 1%
Protein per 100 calories 6.8g 14g N/A
Calories per 10 g protein 148kcal 69kcal N/A
Weight per 100 calories 24g 69g N/A
Unsaturated / Saturated Fat ratio 0.55 1.7 N/A
Net carbs 13.91g 1.5g N/A
Sugar 0.07g 0g N/A
Trans fat 0.876g N/A
Tryptophan 0.383mg 0.251mg 0%
Threonine 1.075mg 0.931mg 0%
Isoleucine 1.455mg 0.918mg 0%
Leucine 2.747mg 1.661mg 0%
Lysine 2.201mg 1.775mg 0%
Methionine 0.751mg 0.553mg 0%
Phenylalanine 1.538mg 0.904mg 0%
Valine 1.865mg 0.908mg 0%
Histidine 0.806mg 0.75mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g 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
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
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
Contains more ProteinProtein +35.8%
Contains more FatsFats +403.4%
Contains more CarbsCarbs +827.3%
Contains more OtherOther +64.3%
Contains more WaterWater +198.8%

Fat Type Comparison

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

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