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Pork vs Ham - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 1141mg)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 3.42g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 27mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 Ham
Lower in Sodium ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars Equal
Rich in minerals Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pork Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40
Pork
32
Ham
Mineral Summary Score
27
Pork
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
Pork
5
:
3
Ham
Contains more Calcium +137.5%
Contains more Potassium +47.4%
Contains more Magnesium +100%
Contains more Phosphorus +25.5%
Contains less Sodium -94.8%
Contains more Iron +70.1%
Contains more Zinc +20.5%
Equal in Copper - 0.079
Contains more Calcium +137.5%
Contains more Potassium +47.4%
Contains more Magnesium +100%
Contains more Phosphorus +25.5%
Contains less Sodium -94.8%
Contains more Iron +70.1%
Contains more Zinc +20.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork
10
:
0
Ham
Contains more Vitamin C +∞%
Contains more Vitamin D +65.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin B1 +16.3%
Contains more Vitamin B2 +58.9%
Contains more Vitamin B3 +25.2%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +16%
Equal in Vitamin B12 - 0.65
Contains more Vitamin C +∞%
Contains more Vitamin D +65.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin B1 +16.3%
Contains more Vitamin B2 +58.9%
Contains more Vitamin B3 +25.2%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +16%
Equal in Vitamin B12 - 0.65

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
164%
Pork
126%
Ham
Carbohydrates
0%
Pork
2%
Ham
Fats
64%
Pork
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 Ham Opinion
Calories 242 145 Pork
Protein 27.32 20.93 Pork
Fats 13.92 5.53 Pork
Vitamin C 0.6 0 Pork
Carbs 0 1.5 Ham
Cholesterol 80 53 Ham
Vitamin D 53 32 Pork
Iron 0.87 1.48 Ham
Calcium 19 8 Pork
Potassium 423 287 Pork
Magnesium 28 14 Pork
Sugars 0 0
Fiber 0 0
Copper 0.073 0.079 Ham
Zinc 2.39 2.88 Ham
Starch
Phosphorus 246 196 Pork
Sodium 62 1203 Pork
Vitamin A 7 0 Pork
Vitamin E 0.29 0.25 Pork
Vitamin D 1.3 0.8 Pork
Vitamin B1 0.877 0.754 Pork
Vitamin B2 0.321 0.202 Pork
Vitamin B3 5.037 4.023 Pork
Vitamin B5 0.698 0.403 Pork
Vitamin B6 0.464 0.4 Pork
Vitamin B12 0.7 0.65 Pork
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 5.23 1.81 Ham
Monounsaturated Fat 6.19 2.62 Pork
Polyunsaturated fat 1.2 0.54 Pork
Tryptophan 0.338 0.251 Pork
Threonine 1.234 0.931 Pork
Isoleucine 1.26 0.918 Pork
Leucine 2.177 1.661 Pork
Lysine 2.446 1.775 Pork
Methionine 0.712 0.553 Pork
Phenylalanine 1.086 0.904 Pork
Valine 1.473 0.908 Pork
Histidine 1.067 0.75 Pork
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.