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  6. Ham vs. Pork shoulder

Ham vs. Pork shoulder — In-Depth Nutrition Comparison

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The main differences between Ham and Pork shoulder

  • Ham has more Iron, however, Pork shoulder has more Selenium, Vitamin D, Vitamin B5, Vitamin B2, and Monounsaturated Fat.
  • Daily need coverage for Sodium from Ham is 49% higher.
  • Pork shoulder is lower in Sodium.

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

Infographic

Ham vs Pork shoulder 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 shoulder
Pork shoulder
Contains more Iron +41%
Contains more Manganese +390.9%
Contains more Calcium +87.5%
Contains more Magnesium +28.6%
Contains less Sodium -94.6%
Contains more Selenium +30.8%
Equal in Phosphorus - 182
Equal in Potassium - 302
Equal in Zinc - 2.7
Equal in Copper - 0.084
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Contains more Iron +41%
Contains more Manganese +390.9%
Contains more Calcium +87.5%
Contains more Magnesium +28.6%
Contains less Sodium -94.6%
Contains more Selenium +30.8%
Equal in Phosphorus - 182
Equal in Potassium - 302
Equal in Zinc - 2.7
Equal in Copper - 0.084

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
3
:
8
Pork shoulder
Pork shoulder
Contains more Vitamin E +31.6%
Contains more Vitamin B6 +14.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.1%
Contains more Vitamin B5 +78.4%
Contains more Folate +66.7%
Contains more Vitamin B12 +13.8%
Equal in Vitamin B1 - 0.767
Equal in Vitamin B3 - 3.833
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 shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 51% 3% 192% 64% 72% 44% 81% 4% 93% 0%
Contains more Vitamin E +31.6%
Contains more Vitamin B6 +14.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36.1%
Contains more Vitamin B5 +78.4%
Contains more Folate +66.7%
Contains more Vitamin B12 +13.8%
Equal in Vitamin B1 - 0.767
Equal in Vitamin B3 - 3.833

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Pork shoulder
Pork shoulder
Contains more Protein +21.8%
Contains more Carbs +∞%
Contains more Other +439.5%
Contains more Fats +225.3%
Equal in Water - 64.02
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 shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more Protein +21.8%
Contains more Carbs +∞%
Contains more Other +439.5%
Contains more Fats +225.3%
Equal in Water - 64.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Pork shoulder
Pork shoulder
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +205.7%
Contains more Polyunsaturated fat +255.6%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pork shoulder
39% 50% 12%
Saturated Fat: 6.24 g
Monounsaturated Fat: 8.01 g
Polyunsaturated fat: 1.92 g
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +205.7%
Contains more Polyunsaturated fat +255.6%

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

All nutrients comparison - raw data values

Nutrient Ham Pork shoulder Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 17.18g Ham
Fats 5.53g 17.99g Pork shoulder
Carbs 1.5g 0g Ham
Calories 145kcal 236kcal Pork shoulder
Calcium 8mg 15mg Pork shoulder
Iron 1.48mg 1.05mg Ham
Magnesium 14mg 18mg Pork shoulder
Phosphorus 196mg 182mg Ham
Potassium 287mg 302mg Pork shoulder
Sodium 1203mg 65mg Pork shoulder
Zinc 2.88mg 2.7mg Ham
Copper 0.079mg 0.084mg Pork shoulder
Manganese 0.054mg 0.011mg Ham
Selenium 19.5µg 25.5µg Pork shoulder
Vitamin A 0IU 7IU Pork shoulder
Vitamin A RAE 0µg 2µg Pork shoulder
Vitamin E 0.25mg 0.19mg Ham
Vitamin D 32IU 70IU Pork shoulder
Vitamin D 0.8µg 1.7µg Pork shoulder
Vitamin C 0mg 0.7mg Pork shoulder
Vitamin B1 0.754mg 0.767mg Pork shoulder
Vitamin B2 0.202mg 0.275mg Pork shoulder
Vitamin B3 4.023mg 3.833mg Ham
Vitamin B5 0.403mg 0.719mg Pork shoulder
Vitamin B6 0.4mg 0.348mg Ham
Folate 3µg 5µg Pork shoulder
Vitamin B12 0.65µg 0.74µg Pork shoulder
Tryptophan 0.251mg 0.208mg Ham
Threonine 0.931mg 0.768mg Ham
Isoleucine 0.918mg 0.781mg Ham
Leucine 1.661mg 1.36mg Ham
Lysine 1.775mg 1.531mg Ham
Methionine 0.553mg 0.441mg Ham
Phenylalanine 0.904mg 0.681mg Ham
Valine 0.908mg 0.921mg Pork shoulder
Histidine 0.75mg 0.656mg Ham
Cholesterol 53mg 71mg Ham
Saturated Fat 1.81g 6.24g Ham
Monounsaturated Fat 2.62g 8.01g Pork shoulder
Polyunsaturated fat 0.54g 1.92g Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pork shoulder
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
50%
Pork shoulder
Minerals Daily Need Coverage Score
55%
Ham
41%
Pork shoulder

Comparison summary

Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 1138mg)
Which food is cheaper?
Pork shoulder
Pork shoulder is cheaper (difference - $0.5)
Which food is richer in vitamins?
Pork shoulder
Pork shoulder is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.43g)
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.

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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.