Cheese vs. Ham
Nutrition comparison of Cheese and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and ham:
- Both cheese and ham are high in calories, protein and saturated fat.
- Cheese is an excellent source of Vitamin A and calcium.
- Ham has more thiamin, niacin and Vitamin B6, however, cheese contains more folate.
- Ham is an excellent source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and ham are high in calories. Cheese has 46% more calories than ham - cheese has 384 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, cheese is similar to ham for protein, carbs and fat. Cheese has a macronutrient ratio of 25:0:75 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Ham | |
|---|---|---|
| Protein | 25% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 75% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and ham are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
Protein
protein
Both cheese and ham are high in protein. Cheese has 45% more protein than ham - cheese has 23.5g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both cheese and ham are high in saturated fat. Cheese has 124% more saturated fat than ham - cheese has 16.1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Cheese and ham contain similar amounts of cholesterol - cheese has 95mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than ham - cheese has 174ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Cheese and ham contain similar amounts of Vitamin D - cheese has 21iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Cheese and ham contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Cheese and ham contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin and Vitamin B6, however, cheese contains more folate. Both cheese and ham contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Cheese | Ham | |
|---|---|---|
| Thiamin | 0.023 MG | 0.712 MG |
| Riboflavin | 0.318 MG | 0.19 MG |
| Niacin | 0.114 MG | 4.162 MG |
| Pantothenic acid | 0.249 MG | 0.18 MG |
| Vitamin B6 | 0.061 MG | 0.26 MG |
| Folate | 13 UG | 1 UG |
| Vitamin B12 | 1.23 UG | 0.95 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 64 times more calcium than ham - cheese has 659mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Cheese and ham contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 266% more potassium than cheese - cheese has 85mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cheese and ham contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Ham | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.31 G |
| Total | 0.332 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than cheese per 100 grams.
| Cheese | Ham | |
|---|---|---|
| linoleic acid | 0.532 G | 2.16 G |
| Total | 0.532 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.
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 cheese or ham contain more calories in 100 grams?Both cheese and ham are high in calories. Cheese has 50% more calories than ham - cheese has 384 calories in 100g and ham has 263 calories.
Does cheese or ham contain more calcium?
Cheese is a rich source of calcium and it has 64 times more calcium than ham - cheese has 659mg of calcium in 100 grams and ham has 10mg of calcium.
Does cheese or ham contain more potassium?
Ham is a rich source of potassium and it has 270% more potassium than cheese - cheese has 85mg of potassium in 100 grams and ham has 311mg of potassium.