Cheddar Cheese vs. Ham
Nutrition comparison of Cheddar Cheese and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and ham:
- Both cheddar cheese and ham are high in calories, protein and saturated fat.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- Ham has more thiamin, niacin and Vitamin B6, however, cheddar cheese contains more riboflavin and folate.
- Ham is an excellent source of potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheddar cheese and ham are high in calories. Cheddar cheese has 53% more calories than ham - cheddar cheese has 403 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, cheddar cheese is similar to ham for protein, carbs and fat. Cheddar cheese has a macronutrient ratio of 23:3:74 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Ham | |
|---|---|---|
| Protein | 23% | 25% |
| Carbohydrates | 3% | 3% |
| Fat | 74% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheddar cheese and ham are low in carbohydrates - cheddar cheese has 3.4g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Cheddar cheese and ham contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both cheddar cheese and ham are high in protein. Cheddar cheese has 40% more protein than ham - cheddar cheese has 22.9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both cheddar cheese and ham are high in saturated fat. Cheddar cheese has 163% more saturated fat than ham - cheddar cheese has 18.9g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Cheddar cheese and ham contain similar amounts of cholesterol - cheddar cheese has 99mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than ham - cheddar cheese has 337ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Cheddar cheese and ham contain similar amounts of Vitamin D - cheddar cheese has 24iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Cheddar cheese and ham contain similar amounts of Vitamin E - cheddar cheese has 0.71mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Cheddar cheese and ham contain similar amounts of Vitamin K - cheddar cheese has 2.4ug 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, cheddar cheese contains more riboflavin and folate. Both cheddar cheese and ham contain significant amounts of pantothenic acid and Vitamin B12.
| Cheddar Cheese | Ham | |
|---|---|---|
| Thiamin | 0.029 MG | 0.712 MG |
| Riboflavin | 0.428 MG | 0.19 MG |
| Niacin | 0.059 MG | 4.162 MG |
| Pantothenic acid | 0.41 MG | 0.18 MG |
| Vitamin B6 | 0.066 MG | 0.26 MG |
| Folate | 27 UG | 1 UG |
| Vitamin B12 | 1.1 UG | 0.95 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 70 times more calcium than ham - cheddar cheese has 710mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Ham has 464% more iron than cheddar cheese - cheddar cheese has 0.14mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 309% more potassium than cheddar cheese - cheddar cheese has 76mg 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 cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than ham per 100 grams.
| Cheddar Cheese | Ham | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.31 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both cheddar cheese and ham contain significant amounts of linoleic acid.
| Cheddar Cheese | Ham | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 2.16 G |
| Total | 1.207 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 Cheddar Cheese or Ham .
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Ham (Ham, minced) .
Cheddar Cheese 100g
(
100 g
)
|
Daily Values (%) |
Ham 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 403KCAL 20% |
|
53% | calories | 5% |
|
263KCAL 13% | |
| 3.4G 1% |
|
89% | carbohydrates | 5% |
|
1.8G 1% | |
| 0.48G | >999% | sugar | 5% | ||||
| 33G 52% |
|
57% | total fat | 5% |
|
21G 32% | |
| 19G 105% |
|
164% | saturated fat | 5% |
|
7.2G 40% | |
| 9.4G | 5% | monounsaturated fat | 2% | 9.6G | |||
| 0.94G | 5% | polyunsaturated fat | 166% | 2.5G | |||
| 99MG | 41% | cholesterol | 5% | 70MG | |||
| 653MG 44% |
|
5% | sodium | 91% |
|
1245MG 83% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 337UG 48% |
|
>999% | Vitamin A | 5% |
|
||
| 24IU 5% |
|
5% | Vitamin D | 8% |
|
26IU 5% | |
| 710MG 71% |
|
>999% | calcium | 5% |
|
10MG 1% | |
| 0.14MG 1% |
|
5% | iron | 464% |
|
0.79MG 4% | |
| 27MG 9% |
|
69% | magnesium | 5% |
|
16MG 5% | |
| 76MG 3% |
|
5% | potassium | 309% |
|
311MG 14% | |
| 0.03MG 3% |
|
5% | thiamin (Vit B1) | >999% |
|
0.71MG 65% | |
| 0.43MG 39% |
|
126% | riboflavin (Vit B2) | 5% |
|
0.19MG 17% | |
| 0.06MG 0.4% |
|
5% | niacin (Vit B3) | >999% |
|
4.2MG 30% | |
| 0.07MG 5% |
|
5% | Vitamin B6 | 271% |
|
0.26MG 20% | |
| 0.41MG 8% |
|
128% | pantothenic acid (Vit B5) | 5% |
|
0.18MG 4% | |
| 27UG 7% |
|
>999% | folate (Vit B9) | 5% |
|
1UG 0.3% | |
| 1.1UG 46% |
|
16% | Vitamin B12 | 5% |
|
0.95UG 40% | |
| 0.71MG 5% |
|
163% | Vitamin E | 5% |
|
0.27MG 2% | |
| 2.4UG 3% |
|
>999% | Vitamin K | 5% |
|
||
| 23G 46% |
|
44% | protein | 5% |
|
16G 33% | |
| 17MG 4% |
|
5% | choline | 306% |
|
69MG 16% | |
| 0.03MG 3% |
|
5% | copper | 166% |
|
0.08MG 7% | |
| 0.03MG 2% |
|
5% | manganese | 5% |
|
0.03MG 2% | |
| 455MG 65% |
|
190% | phosphorus | 5% |
|
157MG 22% | |
| 29UG 52% |
|
45% | selenium | 5% |
|
20UG 36% | |
| 3.6MG 46% |
|
89% | zinc | 5% |
|
1.9MG 24% | |
| 37G | 5% | Water | 54% | 57G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does cheddar cheese or ham contain more calories in 100 grams?Both cheddar cheese and ham are high in calories. Cheddar cheese has 50% more calories than ham - cheddar cheese has 403 calories in 100g and ham has 263 calories.
Does cheddar cheese or ham contain more calcium?
Cheddar cheese is a rich source of calcium and it has 70 times more calcium than ham - cheddar cheese has 710mg of calcium in 100 grams and ham has 10mg of calcium.
Does cheddar cheese or ham contain more potassium?
Ham is a rich source of potassium and it has 310% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium in 100 grams and ham has 311mg of potassium.