Mozzarella Cheese vs. Ham
Nutrition comparison of Mozzarella Cheese and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and ham:
- Both mozzarella cheese and ham are high in calories, protein and saturated fat.
- Ham has more thiamin, niacin, pantothenic acid and Vitamin B6, however, mozzarella cheese contains more folate.
- Ham is an excellent source of potassium.
- Mozzarella cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and ham are high in calories. Mozzarella cheese has 21% more calories than ham - mozzarella cheese has 318 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, mozzarella cheese is similar to ham for protein, carbs and fat. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Ham | |
|---|---|---|
| Protein | 27% | 25% |
| Carbohydrates | 3% | 3% |
| Fat | 70% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and ham are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Ham has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both mozzarella cheese and ham are high in protein. Mozzarella cheese has 33% more protein than ham - mozzarella cheese has 21.6g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both mozzarella cheese and ham are high in saturated fat. Mozzarella cheese has 117% more saturated fat than ham - mozzarella cheese has 15.6g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Mozzarella cheese and ham contain similar amounts of cholesterol - mozzarella cheese has 89mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than ham - mozzarella cheese has 197ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Mozzarella cheese and ham contain similar amounts of Vitamin D - mozzarella cheese has 18iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Mozzarella cheese and ham contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Mozzarella cheese and ham contain similar amounts of Vitamin K - mozzarella 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, pantothenic acid and Vitamin B6, however, mozzarella cheese contains more folate. Both mozzarella cheese and ham contain significant amounts of riboflavin and Vitamin B12.
| Mozzarella Cheese | Ham | |
|---|---|---|
| Thiamin | 0.016 MG | 0.712 MG |
| Riboflavin | 0.27 MG | 0.19 MG |
| Niacin | 0.094 MG | 4.162 MG |
| Pantothenic acid | 0.071 MG | 0.18 MG |
| Vitamin B6 | 0.062 MG | 0.26 MG |
| Folate | 8 UG | 1 UG |
| Vitamin B12 | 0.73 UG | 0.95 UG |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 56 times more calcium than ham - mozzarella cheese has 575mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 295% more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 315% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mozzarella cheese and ham contain significant amounts of alpha linoleic acid (ALA).
| Mozzarella Cheese | Ham | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.31 G |
| Total | 0.212 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Ham | |
|---|---|---|
| linoleic acid | 0.566 G | 2.16 G |
| Total | 0.566 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Ham (Ham, minced) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 mozzarella cheese or ham contain more calories in 100 grams?Both mozzarella cheese and ham are high in calories. Mozzarella cheese has 20% more calories than ham - mozzarella cheese has 318 calories in 100g and ham has 263 calories.
Does mozzarella cheese or ham contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 56 times more calcium than ham - mozzarella cheese has 575mg of calcium in 100 grams and ham has 10mg of calcium.
Does mozzarella cheese or ham contain more potassium?
Ham is a rich source of potassium and it has 320% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium in 100 grams and ham has 311mg of potassium.