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  6. Pork belly vs. Ham

Pork belly vs. Ham — In-Depth Nutrition Comparison

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How are Pork belly and Ham different?

  • Pork belly is higher in Vitamin B12, however, Ham is richer in Vitamin B1, Selenium, Vitamin B6, Zinc, Phosphorus, and Iron.
  • Daily need coverage for Saturated Fat from Pork belly is 88% higher.
  • Ham has less Saturated Fat.

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

Infographic

Pork belly vs Ham 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.
Pork belly
Pork belly
1
:
9
Ham
Ham
Contains less Sodium -97.3%
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%
Pork belly
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 20% 3% 47% 17% 5% 28% 18% 1% 44%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains less Sodium -97.3%
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%

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.
Pork belly
Pork belly
6
:
5
Ham
Ham
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%
Contains more Vitamin B1 +90.4%
Contains more Vitamin B5 +57.4%
Contains more Vitamin B6 +207.7%
Contains more Folate +200%
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%
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%
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%
Contains more Vitamin B1 +90.4%
Contains more Vitamin B5 +57.4%
Contains more Vitamin B6 +207.7%
Contains more Folate +200%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork belly Ham
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 Pork belly Ham Opinion
Net carbs 0g 1.5g Ham
Protein 9.34g 20.93g Ham
Fats 53.01g 5.53g Pork belly
Carbs 0g 1.5g Ham
Calories 518kcal 145kcal Pork belly
Calcium 5mg 8mg Ham
Iron 0.52mg 1.48mg Ham
Magnesium 4mg 14mg Ham
Phosphorus 108mg 196mg Ham
Potassium 185mg 287mg Ham
Sodium 32mg 1203mg Pork belly
Zinc 1.02mg 2.88mg Ham
Copper 0.052mg 0.079mg Ham
Manganese 0.006mg 0.054mg Ham
Selenium 8µg 19.5µg Ham
Vitamin A 10IU 0IU Pork belly
Vitamin A RAE 3µg 0µg Pork belly
Vitamin E 0.39mg 0.25mg Pork belly
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 0.3mg 0mg Pork belly
Vitamin B1 0.396mg 0.754mg Ham
Vitamin B2 0.242mg 0.202mg Pork belly
Vitamin B3 4.647mg 4.023mg Pork belly
Vitamin B5 0.256mg 0.403mg Ham
Vitamin B6 0.13mg 0.4mg Ham
Folate 1µg 3µg Ham
Vitamin B12 0.84µg 0.65µg 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 72mg 53mg Ham
Saturated Fat 19.33g 1.81g Ham
Monounsaturated Fat 24.7g 2.62g Pork belly
Polyunsaturated fat 5.65g 0.54g Pork belly

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork belly Ham
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
34%
Pork belly
45%
Ham
Minerals Daily Need Coverage Score
18%
Pork belly
55%
Ham

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