Cream Cheese vs. Ham
Nutrition comparison of Cream Cheese and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and ham:
- Both cream cheese and ham are high in calories and saturated fat.
- Cream cheese is an excellent source of Vitamin A and calcium.
- Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, cream cheese contains more pantothenic acid and folate.
- Ham is an excellent source of potassium and protein.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cream cheese and ham are high in calories. Cream cheese has 33% more calories than ham - cream cheese has 350 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, cream cheese is lighter in protein, heavier in fat and similar to ham for carbs. Cream cheese has a macronutrient ratio of 7:6:87 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Ham | |
|---|---|---|
| Protein | 7% | 25% |
| Carbohydrates | 6% | 3% |
| Fat | 87% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese and ham contain similar amounts of carbs - cream cheese has 5.5g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Ham has less sugar than cream cheese - cream cheese has 3.8g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 165% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both cream cheese and ham are high in saturated fat. Cream cheese has 181% more saturated fat than ham - cream cheese has 20.2g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Ham has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Ham has 31% less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than ham - cream cheese has 308ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than cream cheese - ham has 26iu of Vitamin D per 100 grams and cream cheese does not contain significant amounts.
Vitamin E
Cream cheese and ham contain similar amounts of Vitamin E - cream cheese has 0.86mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Cream cheese and ham contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, cream cheese contains more pantothenic acid and folate. Both cream cheese and ham contain significant amounts of riboflavin.
| Cream Cheese | Ham | |
|---|---|---|
| Thiamin | 0.023 MG | 0.712 MG |
| Riboflavin | 0.23 MG | 0.19 MG |
| Niacin | 0.091 MG | 4.162 MG |
| Pantothenic acid | 0.517 MG | 0.18 MG |
| Vitamin B6 | 0.056 MG | 0.26 MG |
| Folate | 9 UG | 1 UG |
| Vitamin B12 | 0.22 UG | 0.95 UG |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 870% more calcium than ham - cream cheese has 97mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 618% more iron than cream cheese - cream cheese has 0.11mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 136% more potassium than cream cheese - cream cheese has 132mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than cream cheese per 100 grams, however, cream cheese contains more dpa than ham per 100 grams.
| Cream Cheese | Ham | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.31 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both cream cheese and ham contain significant amounts of linoleic acid.
| Cream Cheese | Ham | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 2.16 G |
| Total | 1.248 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 Cream Cheese or Ham .
Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Ham (Ham, minced) .
Cream Cheese 100g
(
100 g
)
|
Daily Values (%) |
Ham 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 350KCAL 18% |
|
33% | calories | 5% |
|
263KCAL 13% | |
| 5.5G 2% |
|
206% | carbohydrates | 5% |
|
1.8G 1% | |
| 3.8G | >999% | sugar | 5% | ||||
| 34G 54% |
|
62% | total fat | 5% |
|
21G 32% | |
| 20G 112% |
|
178% | saturated fat | 5% |
|
7.2G 40% | |
| 8.9G | 5% | monounsaturated fat | 8% | 9.6G | |||
| 1.5G | 5% | polyunsaturated fat | 67% | 2.5G | |||
| 1.2G | >999% | trans fat | 5% | ||||
| 101MG | 44% | cholesterol | 5% | 70MG | |||
| 314MG 21% |
|
5% | sodium | 296% |
|
1245MG 83% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 308UG 44% |
|
>999% | Vitamin A | 5% |
|
||
|
|
5% | Vitamin D | >999% |
|
26IU 5% | ||
| 97MG 10% |
|
870% | calcium | 5% |
|
10MG 1% | |
| 0.11MG 1% |
|
5% | iron | 618% |
|
0.79MG 4% | |
| 9MG 3% |
|
5% | magnesium | 78% |
|
16MG 5% | |
| 132MG 6% |
|
5% | potassium | 136% |
|
311MG 14% | |
| 0.02MG 2% |
|
5% | thiamin (Vit B1) | >999% |
|
0.71MG 65% | |
| 0.23MG 21% |
|
21% | riboflavin (Vit B2) | 5% |
|
0.19MG 17% | |
| 0.09MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
4.2MG 30% | |
| 0.06MG 4% |
|
5% | Vitamin B6 | 333% |
|
0.26MG 20% | |
| 0.52MG 10% |
|
189% | pantothenic acid (Vit B5) | 5% |
|
0.18MG 4% | |
| 9UG 2% |
|
800% | folate (Vit B9) | 5% |
|
1UG 0.3% | |
| 0.22UG 9% |
|
5% | Vitamin B12 | 332% |
|
0.95UG 40% | |
| 0.86MG 6% |
|
218% | Vitamin E | 5% |
|
0.27MG 2% | |
| 2.1UG 2% |
|
>999% | Vitamin K | 5% |
|
||
| 6.2G 12% |
|
5% | protein | 158% |
|
16G 33% | |
| 27MG 6% |
|
5% | choline | 156% |
|
69MG 16% | |
| 0.02MG 2% |
|
5% | copper | 299% |
|
0.08MG 7% | |
| 0.01MG 1% |
|
5% | manganese | 198% |
|
0.03MG 2% | |
| 107MG 15% |
|
5% | phosphorus | 47% |
|
157MG 22% | |
| 8.6UG 16% |
|
5% | selenium | 133% |
|
20UG 36% | |
| 0.5MG 6% |
|
5% | zinc | 280% |
|
1.9MG 24% | |
| 53G | 5% | Water | 8% | 57G | |||
| 0.35G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7). |
|||||||
FAQ
Does cream cheese or ham contain more calories in 100 grams?Both cream cheese and ham are high in calories. Cream cheese has 30% more calories than ham - cream cheese has 350 calories in 100g and ham has 263 calories.
Does cream cheese or ham contain more calcium?
Cream cheese is a rich source of calcium and it has 870% more calcium than ham - cream cheese has 97mg of calcium in 100 grams and ham has 10mg of calcium.
Does cream cheese or ham contain more potassium?
Ham is a rich source of potassium and it has 140% more potassium than cream cheese - cream cheese has 132mg of potassium in 100 grams and ham has 311mg of potassium.