Ham vs. Canadian bacon — Health Impact and Nutrition Comparison

Classification and Processing Methods

Ham and Canadian bacon are processed forms of pork. 

Pork is red meat, as it is high in the iron-containing protein myoglobin, which gives it a darker coloring.

Processed meat is meat that undergoes preservation methods, such as salting, curing, fermentation, smoking, etc., to enhance its flavor and physical characteristics.

However, these two types of meat are not made from the same cut of pork. Canadian bacon, also known as back bacon, is a loin cut that comes from the back of the pig. Canadian bacon is usually leaner than the side or streaky bacon.

On the other hand, Ham is a leg cut from the pig's back legs.

Ham and Canadian bacon also differ in their processing methods. Both are processed by wet or dry curing and can optionally undergo smoking. However, the brine used for curing ham contains more sugar, while Canadian bacon is less sweet.

Taste and Use

Canadian bacon can be similar to ham in appearance and taste, as it is a leaner cut of pork. 

Canadian bacon is usually lower in sodium and carbs; therefore, it tends to be less sweet and salty but juicier and more tender.

Most Canadian bacon comes pre-cooked and can be eaten straight out of the package; however, many choose to cook it fully before use. Conversely, while there are pre-cooked and ready-to-eat ham types sold, most hams must be cooked before consumption.

Macronutrients and Calories

Canadian bacon and ham have similar macronutrient compositions, consisting of roughly 70% water and 30% nutrients.

Naturally, unprepared Canadian ham contains more water compared to prepared bacon. 

Ham is slightly denser in nutrients than unprepared Canadian bacon but less dense than pan-fried Canadian bacon.

The average serving size per person for these types of meat is 3oz, equal to 85g or approximately 3 slices.

Vitamins

Meat, including Canadian bacon and ham, is an excellent source of most B-group vitamins, except folate or vitamin B9.

Ham is overall richer in vitamins, especially fat-soluble ones, 8 times higher in vitamin D. Ham is also higher in vitamin E and vitamins B1, B2, B6, and B12.

Canadian bacon, however, is higher in vitamins B3, B5, and folate.

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

4

Canadian bacon

6

Contains more Vitamin DVitamin D	+300%
Contains more Vitamin B1Vitamin B1	+12.7%
Contains more Vitamin B6Vitamin B6	+42.9%
Contains more Vitamin B12Vitamin B12	+51.2%

Contains more Vitamin EVitamin E	+64%
Contains more Vitamin B3Vitamin B3	+148.3%
Contains more Vitamin B5Vitamin B5	+78.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+33.3%
Contains more CholineCholine	+23.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin B2 ~0.185mg

Minerals

Canadian bacon and ham are high in different minerals.

Ham provides 3 times more iron, 2 times more zinc, and more calcium and copper.

Canadian bacon has 2 times more potassium and more phosphorus and magnesium. 

Processed meats, including ham and Canadian bacon, tend to be very high in sodium.

Canadian bacon is lower in sodium, falling in the top 10% of foods as a source of sodium, while ham falls in the top 4% of foods as a source.

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

5

Canadian bacon

5

Contains more CalciumCalcium	+14.3%
Contains more IronIron	+164.3%
Contains more CopperCopper	+25.4%
Contains more ZincZinc	+66.5%
Contains more ManganeseManganese	+237.5%

Contains more MagnesiumMagnesium	+92.9%
Contains more PotassiumPotassium	+248.1%
Contains more PhosphorusPhosphorus	+57.7%
Contains less SodiumSodium	-17.5%
Contains more SeleniumSelenium	+158.5%

Glycemic Index

Most meat is considered to have a glycemic index of 0 due to its low carbohydrate content. Ham and Canadian bacon are processed meats, therefore, are slightly higher in carbs. 

However, the glycemic index value for these two types of meat is still considered to be 0 (3).

Insulin Index

The insulin index is used to understand the impact of foods with very low carbohydrate contents and glycemic index values.

Ham has been researched to have a low insulin index of 19. This shows that ham intake does not elevate insulin index levels quickly.

While an exact number for the insulin index of Canadian bacon has not been calculated, it can be assumed to be similarly low.

Sources.

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167872/nutrients
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167869/nutrients
3. https://academic.oup.com/ajcn/article/93/5/984/4597984
4. https://pubmed.ncbi.nlm.nih.gov/34284672/
5. https://pubmed.ncbi.nlm.nih.gov/33925704/
6. https://www.cdc.gov/heartdisease/sodium.htm
7. https://pubmed.ncbi.nlm.nih.gov/34682532/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173026/
9. https://www.ncbi.nlm.nih.gov/books/NBK507971/