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  6. Ham vs. Pork loin

Ham vs. Pork loin — In-Depth Nutrition Comparison

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The main differences between Ham and Pork loin

  • Ham has more Zinc, and Iron, however, Pork loin has more Selenium, Vitamin B1, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Sodium from Ham is 50% higher.
  • Pork loin has 2 times less Iron than Ham. Ham has 1.48mg of Iron, while Pork loin has 0.79mg.
  • Pork loin is lower in Sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, loin, whole, separable lean and fat, raw.

Infographic

Ham vs Pork loin 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
4
:
6
Pork loin
Pork loin
Contains more Iron +87.3%
Contains more Zinc +65.5%
Contains more Copper +41.1%
Contains more Manganese +390.9%
Contains more Calcium +125%
Contains more Magnesium +50%
Contains more Potassium +24%
Contains less Sodium -95.8%
Contains more Selenium +70.3%
Equal in Phosphorus - 197
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Contains more Iron +87.3%
Contains more Zinc +65.5%
Contains more Copper +41.1%
Contains more Manganese +390.9%
Contains more Calcium +125%
Contains more Magnesium +50%
Contains more Potassium +24%
Contains less Sodium -95.8%
Contains more Selenium +70.3%
Equal in Phosphorus - 197

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
4
:
7
Pork loin
Pork loin
Contains more Vitamin E +19%
Contains more Vitamin D +60%
Contains more Folate +200%
Contains more Vitamin B12 +22.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.5%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +79.4%
Contains more Vitamin B6 +18%
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 loin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 0%
Contains more Vitamin E +19%
Contains more Vitamin D +60%
Contains more Folate +200%
Contains more Vitamin B12 +22.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.5%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +79.4%
Contains more Vitamin B6 +18%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Pork loin
Pork loin
Contains more Carbs +∞%
Contains more Other +475%
Contains more Fats +127.5%
Equal in Protein - 19.74
Equal in Water - 66.92
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 loin
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more Carbs +∞%
Contains more Other +475%
Contains more Fats +127.5%
Equal in Protein - 19.74
Equal in Water - 66.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Pork loin
Pork loin
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +114.1%
Contains more Polyunsaturated fat +148.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +114.1%
Contains more Polyunsaturated fat +148.1%

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

All nutrients comparison - raw data values

Nutrient Ham Pork loin Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 19.74g Ham
Fats 5.53g 12.58g Pork loin
Carbs 1.5g 0g Ham
Calories 145kcal 198kcal Pork loin
Calcium 8mg 18mg Pork loin
Iron 1.48mg 0.79mg Ham
Magnesium 14mg 21mg Pork loin
Phosphorus 196mg 197mg Pork loin
Potassium 287mg 356mg Pork loin
Sodium 1203mg 50mg Pork loin
Zinc 2.88mg 1.74mg Ham
Copper 0.079mg 0.056mg Ham
Manganese 0.054mg 0.011mg Ham
Selenium 19.5µg 33.2µg Pork loin
Vitamin A 0IU 7IU Pork loin
Vitamin A RAE 0µg 2µg Pork loin
Vitamin E 0.25mg 0.21mg Ham
Vitamin D 32IU 21IU Ham
Vitamin D 0.8µg 0.5µg Ham
Vitamin C 0mg 0.6mg Pork loin
Vitamin B1 0.754mg 0.901mg Pork loin
Vitamin B2 0.202mg 0.248mg Pork loin
Vitamin B3 4.023mg 4.58mg Pork loin
Vitamin B5 0.403mg 0.723mg Pork loin
Vitamin B6 0.4mg 0.472mg Pork loin
Folate 3µg 1µg Ham
Vitamin B12 0.65µg 0.53µg Ham
Tryptophan 0.251mg 0.244mg Ham
Threonine 0.931mg 0.891mg Ham
Isoleucine 0.918mg 0.91mg Ham
Leucine 1.661mg 1.572mg Ham
Lysine 1.775mg 1.766mg Ham
Methionine 0.553mg 0.514mg Ham
Phenylalanine 0.904mg 0.785mg Ham
Valine 0.908mg 1.064mg Pork loin
Histidine 0.75mg 0.77mg Pork loin
Cholesterol 53mg 63mg Ham
Saturated Fat 1.81g 4.36g Ham
Monounsaturated Fat 2.62g 5.61g Pork loin
Polyunsaturated fat 0.54g 1.34g Pork loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pork loin
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
51%
Pork loin
Minerals Daily Need Coverage Score
55%
Ham
42%
Pork loin

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 1153mg)
Which food is cheaper?
Pork loin
Pork loin is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.55g)
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 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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.