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  6. Pork shoulder vs. Ham

Pork shoulder vs. Ham — In-Depth Nutrition Comparison

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The main differences between Pork shoulder and Ham

  • Pork shoulder has more Selenium, Vitamin D, Vitamin B5, Vitamin B2, and Monounsaturated Fat, however, Ham has more Iron.
  • Daily need coverage for Sodium from Ham is 49% higher.
  • Ham has 3 times less Saturated Fat than Pork shoulder. Pork shoulder has 6.24g of Saturated Fat, while Ham has 1.81g.

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

Infographic

Pork shoulder 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 shoulder
Pork shoulder
6
:
4
Ham
Ham
Contains more Calcium +87.5%
Contains more Magnesium +28.6%
Contains less Sodium -94.6%
Contains more Selenium +30.8%
Contains more Iron +41%
Contains more Manganese +390.9%
Equal in Phosphorus - 196
Equal in Potassium - 287
Equal in Zinc - 2.88
Equal in Copper - 0.079
Pork shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 40% 13% 78% 27% 9% 74% 28% 2% 140%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +87.5%
Contains more Magnesium +28.6%
Contains less Sodium -94.6%
Contains more Selenium +30.8%
Contains more Iron +41%
Contains more Manganese +390.9%
Equal in Phosphorus - 196
Equal in Potassium - 287
Equal in Zinc - 2.88
Equal in Copper - 0.079

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 shoulder
Pork shoulder
8
:
3
Ham
Ham
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%
Contains more Vitamin E +31.6%
Contains more Vitamin B6 +14.9%
Equal in Vitamin B1 - 0.754
Equal in Vitamin B3 - 4.023
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%
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 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%
Contains more Vitamin E +31.6%
Contains more Vitamin B6 +14.9%
Equal in Vitamin B1 - 0.754
Equal in Vitamin B3 - 4.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork shoulder
Pork shoulder
1
:
4
Ham
Ham
Contains more Fats +225.3%
Contains more Protein +21.8%
Contains more Carbs +∞%
Contains more Other +439.5%
Equal in Water - 67.67
Pork shoulder
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 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 +225.3%
Contains more Protein +21.8%
Contains more Carbs +∞%
Contains more Other +439.5%
Equal in Water - 67.67

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder 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
50%
Pork shoulder
45%
Ham
Minerals Daily Need Coverage Score
41%
Pork shoulder
55%
Ham

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