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  6. Ham vs. Pork leg

Ham vs. Pork leg — In-Depth Nutrition Comparison

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Important differences between Ham and Pork leg

  • Ham has more Zinc, and Iron, however, Pork leg has more Selenium, Vitamin B5, and Monounsaturated Fat.
  • Ham's daily need coverage for Sodium is 50% more.
  • Ham has 2 times more Iron than Pork leg. Ham has 1.48mg of Iron, while Pork leg has 0.85mg.
  • Pork leg is lower in Sodium.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Ham vs Pork leg 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
5
:
5
Pork leg
Pork leg
Contains more Calcium +60%
Contains more Iron +74.1%
Contains more Zinc +49.2%
Contains more Copper +21.5%
Contains more Manganese +134.8%
Contains more Magnesium +42.9%
Contains less Sodium -96.1%
Contains more Selenium +50.8%
Equal in Phosphorus - 199
Equal in Potassium - 315
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Contains more Calcium +60%
Contains more Iron +74.1%
Contains more Zinc +49.2%
Contains more Copper +21.5%
Contains more Manganese +134.8%
Contains more Magnesium +42.9%
Contains less Sodium -96.1%
Contains more Selenium +50.8%
Equal in Phosphorus - 199
Equal in Potassium - 315

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
6
:
6
Pork leg
Pork leg
Contains more Vitamin D +60%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +70%
Contains more Folate +133.3%
Equal in Vitamin B1 - 0.736
Equal in Vitamin B2 - 0.2
Equal in Vitamin B6 - 0.401
Equal in Vitamin B12 - 0.63
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 leg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0%
Contains more Vitamin D +60%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B5 +70%
Contains more Folate +133.3%
Equal in Vitamin B1 - 0.736
Equal in Vitamin B2 - 0.2
Equal in Vitamin B6 - 0.401
Equal in Vitamin B12 - 0.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Pork leg
Pork leg
Contains more Protein +20.1%
Contains more Carbs +∞%
Contains more Other +255.3%
Contains more Fats +241.2%
Equal in Water - 62.47
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 leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more Protein +20.1%
Contains more Carbs +∞%
Contains more Other +255.3%
Contains more Fats +241.2%
Equal in Water - 62.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Pork leg
Pork leg
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +219.8%
Contains more Polyunsaturated fat +272.2%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Contains less Saturated Fat -72.3%
Contains more Monounsaturated Fat +219.8%
Contains more Polyunsaturated fat +272.2%

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 leg
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Pork leg Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 17.43g Ham
Fats 5.53g 18.87g Pork leg
Carbs 1.5g 0g Ham
Calories 145kcal 245kcal Pork leg
Calcium 8mg 5mg Ham
Iron 1.48mg 0.85mg Ham
Magnesium 14mg 20mg Pork leg
Phosphorus 196mg 199mg Pork leg
Potassium 287mg 315mg Pork leg
Sodium 1203mg 47mg Pork leg
Zinc 2.88mg 1.93mg Ham
Copper 0.079mg 0.065mg Ham
Manganese 0.054mg 0.023mg Ham
Selenium 19.5µg 29.4µg Pork leg
Vitamin A 0IU 7IU Pork leg
Vitamin E 0.25mg Ham
Vitamin D 32IU 20IU Ham
Vitamin D 0.8µg 0.5µg Ham
Vitamin C 0mg 0.7mg Pork leg
Vitamin B1 0.754mg 0.736mg Ham
Vitamin B2 0.202mg 0.2mg Ham
Vitamin B3 4.023mg 4.574mg Pork leg
Vitamin B5 0.403mg 0.685mg Pork leg
Vitamin B6 0.4mg 0.401mg Pork leg
Folate 3µg 7µg Pork leg
Vitamin B12 0.65µg 0.63µg Ham
Tryptophan 0.251mg 0.208mg Ham
Threonine 0.931mg 0.776mg Ham
Isoleucine 0.918mg 0.787mg Ham
Leucine 1.661mg 1.376mg Ham
Lysine 1.775mg 1.55mg Ham
Methionine 0.553mg 0.444mg Ham
Phenylalanine 0.904mg 0.689mg Ham
Valine 0.908mg 0.931mg Pork leg
Histidine 0.75mg 0.659mg Ham
Cholesterol 53mg 73mg Ham
Saturated Fat 1.81g 6.54g Ham
Monounsaturated Fat 2.62g 8.38g Pork leg
Polyunsaturated fat 0.54g 2.01g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pork leg
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
46%
Pork leg
Minerals Daily Need Coverage Score
55%
Ham
40%
Pork leg

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 1156mg)
Which food is cheaper?
Pork leg
Pork leg is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.73g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.