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  6. Ham vs. Pork belly

Ham vs. Pork belly — In-Depth Nutrition Comparison

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How are Ham and Pork belly different?

  • Ham is higher in Vitamin B1, Selenium, Vitamin B6, Zinc, Phosphorus, and Iron, however, Pork belly is richer in Vitamin B12.
  • Daily need coverage for Saturated Fat from Pork belly is 88% higher.
  • Ham contains 38 times more Sodium than Pork belly. While Ham contains 1203mg of Sodium, Pork belly contains only 32mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, belly, raw are the varieties used in this article.

Infographic

Ham vs Pork belly infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
9
:
1
Pork belly
Pork belly
Contains more Calcium +60%
Contains more Iron +184.6%
Contains more Magnesium +250%
Contains more Phosphorus +81.5%
Contains more Potassium +55.1%
Contains more Zinc +182.4%
Contains more Copper +51.9%
Contains more Manganese +800%
Contains more Selenium +143.8%
Contains less Sodium -97.3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pork belly
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 20% 3% 47% 17% 5% 28% 18% 1% 44%
Contains more Calcium +60%
Contains more Iron +184.6%
Contains more Magnesium +250%
Contains more Phosphorus +81.5%
Contains more Potassium +55.1%
Contains more Zinc +182.4%
Contains more Copper +51.9%
Contains more Manganese +800%
Contains more Selenium +143.8%
Contains less Sodium -97.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
5
:
6
Pork belly
Pork belly
Contains more Vitamin B1 +90.4%
Contains more Vitamin B5 +57.4%
Contains more Vitamin B6 +207.7%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +56%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.8%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B12 +29.2%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Pork belly
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 0% 1% 99% 56% 88% 16% 30% 1% 105% 0%
Contains more Vitamin B1 +90.4%
Contains more Vitamin B5 +57.4%
Contains more Vitamin B6 +207.7%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +56%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.8%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B12 +29.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Pork belly
Pork belly
Contains more Protein +124.1%
Contains more Carbs +∞%
Contains more Water +84.2%
Contains more Other +380.2%
Contains more Fats +858.6%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Pork belly
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
Contains more Protein +124.1%
Contains more Carbs +∞%
Contains more Water +84.2%
Contains more Other +380.2%
Contains more Fats +858.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Pork belly
Pork belly
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +842.7%
Contains more Polyunsaturated fat +946.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pork belly
39% 50% 11%
Saturated Fat: 19.33 g
Monounsaturated Fat: 24.7 g
Polyunsaturated fat: 5.65 g
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +842.7%
Contains more Polyunsaturated fat +946.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pork belly
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Pork belly Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 9.34g Ham
Fats 5.53g 53.01g Pork belly
Carbs 1.5g 0g Ham
Calories 145kcal 518kcal Pork belly
Calcium 8mg 5mg Ham
Iron 1.48mg 0.52mg Ham
Magnesium 14mg 4mg Ham
Phosphorus 196mg 108mg Ham
Potassium 287mg 185mg Ham
Sodium 1203mg 32mg Pork belly
Zinc 2.88mg 1.02mg Ham
Copper 0.079mg 0.052mg Ham
Manganese 0.054mg 0.006mg Ham
Selenium 19.5µg 8µg Ham
Vitamin A 0IU 10IU Pork belly
Vitamin A RAE 0µg 3µg Pork belly
Vitamin E 0.25mg 0.39mg Pork belly
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 0mg 0.3mg Pork belly
Vitamin B1 0.754mg 0.396mg Ham
Vitamin B2 0.202mg 0.242mg Pork belly
Vitamin B3 4.023mg 4.647mg Pork belly
Vitamin B5 0.403mg 0.256mg Ham
Vitamin B6 0.4mg 0.13mg Ham
Folate 3µg 1µg Ham
Vitamin B12 0.65µg 0.84µg Pork belly
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg 72mg Ham
Saturated Fat 1.81g 19.33g Ham
Monounsaturated Fat 2.62g 24.7g Pork belly
Polyunsaturated fat 0.54g 5.65g Pork belly

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pork belly
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
34%
Pork belly
Minerals Daily Need Coverage Score
55%
Ham
18%
Pork belly

Comparison summary

Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 1171mg)
Which food is cheaper?
Pork belly
Pork belly is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 17.52g)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Pork belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.