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  6. Ham vs. Canadian bacon unprepared

Ham vs. Canadian bacon unprepared — In-Depth Nutrition Comparison

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The main differences between ham and canadian bacon unprepared

  • Ham has more vitamin B1, zinc, iron, vitamin B6, and vitamin B12; however, canadian bacon unprepared has more selenium, vitamin B3, potassium, and phosphorus.
  • Daily need coverage for selenium for canadian bacon unprepared is 32% higher.
  • Canadian bacon unprepared has 3 times less iron than ham. Ham has 1.48mg of iron, while canadian bacon unprepared has 0.44mg.
  • Canadian bacon unprepared is lower in sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Canadian bacon, unprepared.

Infographic

Ham vs Canadian bacon unprepared 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.
Ham
Ham
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.8% 60% 17% 18% 34% 103% 98% 2% 202%
Contains more CalciumCalcium +33.3%
Contains more IronIron +236.4%
Contains more CopperCopper +49.1%
Contains more ZincZinc +134.1%
Contains more ManganeseManganese +260%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +138%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -37.6%
Contains more SeleniumSelenium +90.3%

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
Ham
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 1.5% 128% 33% 136% 37% 56% 46% 0% 3% 42%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +47.6%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin B12Vitamin B12 +75.7%
Contains more CholineCholine +11.8%
Contains more Vitamin B3Vitamin B3 +79.6%
Contains more Vitamin B5Vitamin B5 +51.4%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Canadian bacon unprepared DV% diff.
Selenium 19.5µg 37.1µg 32%
Vitamin B1 0.754mg 0.511mg 20%
Sodium 1203mg 751mg 20%
Vitamin B3 4.023mg 7.227mg 20%
Zinc 2.88mg 1.23mg 15%
Iron 1.48mg 0.44mg 13%
Vitamin B6 0.4mg 0.241mg 12%
Vitamin B12 0.65µg 0.37µg 12%
Potassium 287mg 683mg 12%
Phosphorus 196mg 240mg 6%
Vitamin B2 0.202mg 0.141mg 5%
Vitamin B5 0.403mg 0.61mg 4%
Saturated fat 1.81g 0.9g 4%
Monounsaturated fat 2.62g 1.09g 4%
Fats 5.53g 2.62g 4%
Vitamin D 0.8µg 0.1µg 4%
Vitamin D 32IU 6IU 3%
Copper 0.079mg 0.053mg 3%
Choline 85.1mg 76.1mg 2%
Calories 145kcal 110kcal 2%
Cholesterol 53mg 48mg 2%
Manganese 0.054mg 0.015mg 2%
Protein 20.93g 20.31g 1%
Magnesium 14mg 20mg 1%
Carbs 1.5g 1.34g 0%
Net carbs 1.5g 1.34g N/A
Calcium 8mg 6mg 0%
Sugar 0g 0.9g N/A
Vitamin E 0.25mg 0.22mg 0%
Folate 3µg 4µg 0%
Trans fat 0.007g N/A
Polyunsaturated fat 0.54g 0.467g 0%
Tryptophan 0.251mg 0.241mg 0%
Threonine 0.931mg 0.89mg 0%
Isoleucine 0.918mg 0.958mg 0%
Leucine 1.661mg 1.666mg 0%
Lysine 1.775mg 1.8mg 0%
Methionine 0.553mg 0.555mg 0%
Phenylalanine 0.904mg 0.841mg 0%
Valine 0.908mg 1.024mg 0%
Histidine 0.75mg 0.823mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.012g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.366g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
20% 3% 72% 3%
Protein: 20.31 g
Fats: 2.62 g
Carbs: 1.34 g
Water: 72.34 g
Other: 3.39 g
Contains more FatsFats +111.1%
Contains more CarbsCarbs +11.9%
Contains more OtherOther +28.9%
~equal in Protein ~20.31g
~equal in Water ~72.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
37% 44% 19%
Saturated fat: Sat. Fat 0.9 g
Monounsaturated fat: Mono. Fat 1.09 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains more Mono. FatMonounsaturated fat +140.4%
Contains more Poly. FatPolyunsaturated fat +15.6%
Contains less Sat. FatSaturated fat -50.3%

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Canadian bacon unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167869/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.