Parmesan Cheese vs. Ham
Nutrition comparison of Parmesan Cheese and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and ham:
- Both parmesan cheese and ham are high in calories, protein and saturated fat.
- Ham has more thiamin, niacin and Vitamin B6, however, parmesan cheese contains more pantothenic acid and folate.
- Ham is an excellent source of potassium.
- Parmesan cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and ham are high in calories. Parmesan cheese has 49% more calories than ham - parmesan cheese has 392 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, parmesan cheese is heavier in protein, lighter in fat and similar to ham for carbs. Parmesan cheese has a macronutrient ratio of 38:3:59 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Ham | |
|---|---|---|
| Protein | 38% | 25% |
| Carbohydrates | 3% | 3% |
| Fat | 59% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and ham are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Parmesan cheese and ham contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both parmesan cheese and ham are high in protein. Parmesan cheese has 120% more protein than ham - parmesan cheese has 35.8g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both parmesan cheese and ham are high in saturated fat. Parmesan cheese has 107% more saturated fat than ham - parmesan cheese has 14.9g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Parmesan cheese and ham contain similar amounts of cholesterol - parmesan cheese has 68mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than ham - parmesan cheese has 207ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Parmesan cheese and ham contain similar amounts of Vitamin D - parmesan cheese has 19iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Parmesan cheese and ham contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Parmesan cheese and ham contain similar amounts of Vitamin K - parmesan cheese has 1.7ug 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, parmesan cheese contains more pantothenic acid and folate. Both parmesan cheese and ham contain significant amounts of riboflavin and Vitamin B12.
| Parmesan Cheese | Ham | |
|---|---|---|
| Thiamin | 0.039 MG | 0.712 MG |
| Riboflavin | 0.332 MG | 0.19 MG |
| Niacin | 0.271 MG | 4.162 MG |
| Pantothenic acid | 0.453 MG | 0.18 MG |
| Vitamin B6 | 0.091 MG | 0.26 MG |
| Folate | 7 UG | 1 UG |
| Vitamin B12 | 1.2 UG | 0.95 UG |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 117 times more calcium than ham - parmesan cheese has 1184mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Parmesan cheese and ham contain similar amounts of iron - parmesan cheese has 0.82mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 238% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parmesan cheese and ham contain significant amounts of alpha linoleic acid (ALA).
| Parmesan Cheese | Ham | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.31 G |
| Total | 0.297 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Ham | |
|---|---|---|
| linoleic acid | 0.272 G | 2.16 G |
| Total | 0.272 G | 2.16 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Parmesan Cheese or Ham .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Ham (Ham, minced) .
Parmesan Cheese g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or ham contain more calories in 100 grams?Both parmesan cheese and ham are high in calories. Parmesan cheese has 50% more calories than ham - parmesan cheese has 392 calories in 100g and ham has 263 calories.
Is parmesan cheese or ham better for protein?
Both parmesan cheese and ham are high in protein. Parmesan cheese has 120% more protein than ham - parmesan cheese has 35.8g of protein per 100 grams and ham has 16.3g of protein.
Does parmesan cheese or ham contain more calcium?
Parmesan cheese is a rich source of calcium and it has 117 times more calcium than ham - parmesan cheese has 1184mg of calcium in 100 grams and ham has 10mg of calcium.
Does parmesan cheese or ham contain more potassium?
Ham is a rich source of potassium and it has 240% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium in 100 grams and ham has 311mg of potassium.