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  6. Ham vs. Pork spare ribs

Ham vs. Pork spare ribs — In-Depth Nutrition Comparison

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Important differences between Ham and Pork spare ribs

  • Ham has more Vitamin B1, Vitamin B12, Phosphorus, and Iron, however, Pork spare ribs has more Vitamin B6, and Vitamin D.
  • Ham's daily need coverage for Sodium is 49% more.
  • Ham has 2 times more Vitamin B1 than Pork spare ribs. Ham has 0.754mg of Vitamin B1, while Pork spare ribs have 0.319mg.
  • Pork spare ribs are lower in Sodium.

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

Infographic

Ham vs Pork spare ribs 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 spare ribs
Pork spare ribs
Contains more Iron +62.6%
Contains more Phosphorus +39%
Contains more Potassium +18.6%
Contains more Zinc +15.2%
Contains more Manganese +440%
Contains more Calcium +87.5%
Contains more Magnesium +14.3%
Contains less Sodium -93.3%
Contains more Selenium +12.8%
Equal in Copper - 0.08
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Pork spare ribs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 35% 12% 61% 22% 11% 69% 27% 2% 120%
Contains more Iron +62.6%
Contains more Phosphorus +39%
Contains more Potassium +18.6%
Contains more Zinc +15.2%
Contains more Manganese +440%
Contains more Calcium +87.5%
Contains more Magnesium +14.3%
Contains less Sodium -93.3%
Contains more Selenium +12.8%
Equal in Copper - 0.08

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
:
6
Pork spare ribs
Pork spare ribs
Contains more Vitamin B1 +136.4%
Contains more Folate +∞%
Contains more Vitamin B12 +71.1%
Contains more Vitamin E +48%
Contains more Vitamin D +187.5%
Contains more Vitamin B2 +24.3%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +55.1%
Contains more Vitamin B6 +43.5%
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 spare ribs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 69% 0% 80% 58% 88% 38% 133% 0% 48% 0%
Contains more Vitamin B1 +136.4%
Contains more Folate +∞%
Contains more Vitamin B12 +71.1%
Contains more Vitamin E +48%
Contains more Vitamin D +187.5%
Contains more Vitamin B2 +24.3%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +55.1%
Contains more Vitamin B6 +43.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Pork spare ribs
Pork spare ribs
Contains more Protein +35.3%
Contains more Carbs +∞%
Contains more Water +13.3%
Contains more Other +216.7%
Contains more Fats +323.1%
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 spare ribs
15% 23% 60%
Protein: 15.47 g
Fats: 23.4 g
Carbs: 0 g
Water: 59.75 g
Other: 1.38 g
Contains more Protein +35.3%
Contains more Carbs +∞%
Contains more Water +13.3%
Contains more Other +216.7%
Contains more Fats +323.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Pork spare ribs
Pork spare ribs
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +226%
Contains more Polyunsaturated fat +632%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Pork spare ribs
38% 43% 20%
Saturated Fat: 7.529 g
Monounsaturated Fat: 8.542 g
Polyunsaturated fat: 3.953 g
Contains less Saturated Fat -76%
Contains more Monounsaturated Fat +226%
Contains more Polyunsaturated fat +632%

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 spare ribs
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 spare ribs Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 15.47g Ham
Fats 5.53g 23.4g Pork spare ribs
Carbs 1.5g 0g Ham
Calories 145kcal 277kcal Pork spare ribs
Calcium 8mg 15mg Pork spare ribs
Iron 1.48mg 0.91mg Ham
Magnesium 14mg 16mg Pork spare ribs
Phosphorus 196mg 141mg Ham
Potassium 287mg 242mg Ham
Sodium 1203mg 81mg Pork spare ribs
Zinc 2.88mg 2.5mg Ham
Copper 0.079mg 0.08mg Pork spare ribs
Manganese 0.054mg 0.01mg Ham
Selenium 19.5µg 22µg Pork spare ribs
Vitamin E 0.25mg 0.37mg Pork spare ribs
Vitamin D 32IU 91IU Pork spare ribs
Vitamin D 0.8µg 2.3µg Pork spare ribs
Vitamin B1 0.754mg 0.319mg Ham
Vitamin B2 0.202mg 0.251mg Pork spare ribs
Vitamin B3 4.023mg 4.662mg Pork spare ribs
Vitamin B5 0.403mg 0.625mg Pork spare ribs
Vitamin B6 0.4mg 0.574mg Pork spare ribs
Folate 3µg 0µg Ham
Vitamin B12 0.65µg 0.38µg Ham
Tryptophan 0.251mg 0.163mg Ham
Threonine 0.931mg 0.695mg Ham
Isoleucine 0.918mg 0.761mg Ham
Leucine 1.661mg 1.318mg Ham
Lysine 1.775mg 1.435mg Ham
Methionine 0.553mg 0.426mg Ham
Phenylalanine 0.904mg 0.65mg Ham
Valine 0.908mg 0.809mg Ham
Histidine 0.75mg 0.668mg Ham
Cholesterol 53mg 80mg Ham
Trans Fat 0.222g Ham
Saturated Fat 1.81g 7.529g Ham
Monounsaturated Fat 2.62g 8.542g Pork spare ribs
Polyunsaturated fat 0.54g 3.953g Pork spare ribs
Omega-6 - Eicosadienoic acid 0.079g Pork spare ribs
Omega-6 - Linoleic acid 3.146g Pork spare ribs
Omega-3 - ALA 0.081g Pork spare ribs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pork spare ribs
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
43%
Pork spare ribs
Minerals Daily Need Coverage Score
55%
Ham
36%
Pork spare ribs

Comparison summary

Which food contains less Sodium?
Pork spare ribs
Pork spare ribs contains less Sodium (difference - 1122mg)
Which food is cheaper?
Pork spare ribs
Pork spare ribs is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.719g)
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 spare ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167853/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.