Blue Cheese vs. Ham
Nutrition comparison of Blue Cheese and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blue cheese
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blue cheese and ham:
- Both blue cheese and ham are high in calories, potassium, protein and saturated fat.
- Blue cheese is an excellent source of Vitamin A and calcium.
- Ham has more thiamin and niacin, however, blue cheese contains more riboflavin, pantothenic acid and folate.
USDA sources for nutritional information: Blue Cheese (Cheese, blue) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both blue cheese and ham are high in calories. Blue cheese has 34% more calories than ham - blue cheese has 353 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, blue cheese is similar to ham for protein, carbs and fat. Blue cheese has a macronutrient ratio of 24:3:73 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blue Cheese | Ham | |
|---|---|---|
| Protein | 24% | 25% |
| Carbohydrates | 3% | 3% |
| Fat | 73% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both blue cheese and ham are low in carbohydrates - blue cheese has 2.3g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Blue cheese and ham contain similar amounts of sugar - blue cheese has 0.5g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both blue cheese and ham are high in protein. Blue cheese has 31% more protein than ham - blue cheese has 21.4g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both blue cheese and ham are high in saturated fat. Blue cheese has 160% more saturated fat than ham - blue cheese has 18.7g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Blue cheese and ham contain similar amounts of cholesterol - blue cheese has 75mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Blue cheese is an excellent source of Vitamin A and it has more Vitamin A than ham - blue cheese has 198ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Blue cheese and ham contain similar amounts of Vitamin D - blue cheese has 21iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Blue cheese and ham contain similar amounts of Vitamin E - blue cheese has 0.25mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Blue cheese and ham contain similar amounts of Vitamin K - blue cheese has 2.4ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin and niacin, however, blue cheese contains more riboflavin, pantothenic acid and folate. Both blue cheese and ham contain significant amounts of Vitamin B6 and Vitamin B12.
| Blue Cheese | Ham | |
|---|---|---|
| Thiamin | 0.029 MG | 0.712 MG |
| Riboflavin | 0.382 MG | 0.19 MG |
| Niacin | 1.016 MG | 4.162 MG |
| Pantothenic acid | 1.729 MG | 0.18 MG |
| Vitamin B6 | 0.166 MG | 0.26 MG |
| Folate | 36 UG | 1 UG |
| Vitamin B12 | 1.22 UG | 0.95 UG |
Minerals
calcium
Blue cheese is an excellent source of calcium and it has 51 times more calcium than ham - blue cheese has 528mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 155% more iron than blue cheese - blue cheese has 0.31mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both blue cheese and ham are high in potassium. Ham has 21% more potassium than blue cheese - blue cheese has 256mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blue cheese and ham contain significant amounts of alpha linoleic acid (ALA).
| Blue Cheese | Ham | |
|---|---|---|
| alpha linoleic acid | 0.264 G | 0.31 G |
| Total | 0.264 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than blue cheese per 100 grams.
| Blue Cheese | Ham | |
|---|---|---|
| linoleic acid | 0.536 G | 2.16 G |
| Total | 0.536 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blue Cheese (Cheese, blue) and Ham (Ham, minced) .
Blue Cheese g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does blue cheese or ham contain more calories in 100 grams?Both blue cheese and ham are high in calories. Blue cheese has 30% more calories than ham - blue cheese has 353 calories in 100g and ham has 263 calories.
Does blue cheese or ham contain more calcium?
Blue cheese is a rich source of calcium and it has 51 times more calcium than ham - blue cheese has 528mg of calcium in 100 grams and ham has 10mg of calcium.
Does blue cheese or ham contain more potassium?
Both blue cheese and ham are high in potassium. Ham has 20% more potassium than blue cheese - blue cheese has 256mg of potassium in 100 grams and ham has 311mg of potassium.