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Pork jowl vs Ham - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 1178mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 23.45g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pork jowl Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pork jowl Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Pork jowl
32
Ham
Mineral Summary Score
9
Pork jowl
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Ham
Contains less Sodium -97.9%
Contains more Calcium +100%
Contains more Iron +252.4%
Contains more Magnesium +366.7%
Contains more Phosphorus +127.9%
Contains more Potassium +93.9%
Contains more Zinc +242.9%
Contains more Copper +97.5%
Contains less Sodium -97.9%
Contains more Calcium +100%
Contains more Iron +252.4%
Contains more Magnesium +366.7%
Contains more Phosphorus +127.9%
Contains more Potassium +93.9%
Contains more Zinc +242.9%
Contains more Copper +97.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B12 +26.2%
Contains more Vitamin B1 +95.3%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +344.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B12 +26.2%
Contains more Vitamin B1 +95.3%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +344.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
38%
Pork jowl
126%
Ham
Carbohydrates
0%
Pork jowl
2%
Ham
Fats
321%
Pork jowl
26%
Ham

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pork jowl Ham Opinion
Protein 6.38 20.93 Ham
Fats 69.61 5.53 Pork jowl
Carbs 0 1.5 Ham
Calories 655 145 Pork jowl
Starch
Sugars 0 0
Fiber 0 0
Calcium 4 8 Ham
Iron 0.42 1.48 Ham
Magnesium 3 14 Ham
Phosphorus 86 196 Ham
Potassium 148 287 Ham
Sodium 25 1203 Pork jowl
Zinc 0.84 2.88 Ham
Copper 0.04 0.079 Ham
Vitamin A 9 0 Pork jowl
Vitamin E 0.29 0.25 Pork jowl
Vitamin D 32 Ham
Vitamin D 0.8 Ham
Vitamin C 0 0
Vitamin B1 0.386 0.754 Ham
Vitamin B2 0.236 0.202 Pork jowl
Vitamin B3 4.535 4.023 Pork jowl
Vitamin B5 0.25 0.403 Ham
Vitamin B6 0.09 0.4 Ham
Vitamin B12 0.82 0.65 Pork jowl
Vitamin K 0 Ham
Folic acid (B9) 0 0
Tryptophan 0.021 0.251 Ham
Threonine 0.21 0.931 Ham
Isoleucine 0.168 0.918 Ham
Leucine 0.446 1.661 Ham
Lysine 0.528 1.775 Ham
Methionine 0.095 0.553 Ham
Phenylalanine 0.239 0.904 Ham
Valine 0.305 0.908 Ham
Histidine 0.072 0.75 Ham
Cholesterol 90 53 Ham
Trans Fat
Saturated Fat 25.26 1.81 Ham
Monounsaturated Fat 32.89 2.62 Pork jowl
Polyunsaturated fat 8.11 0.54 Pork jowl
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.