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  6. Ham vs. Pork Meat

Ham vs. Pork Meat — In-Depth Nutrition Comparison

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A recap on the differences between ham and pork Meat

  • Ham has less selenium, vitamin B6, vitamin B3, vitamin B1, vitamin B2, protein, vitamin B5, and phosphorus.
  • Ham covers your daily sodium needs 50% more than pork Meat.
  • Pork Meat has less sodium.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Ham vs Pork Meat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Ham
Ham
4
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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +33.3%
Contains more IronIron +28.7%
Contains more ZincZinc +19%
Contains more ManganeseManganese +315.4%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +46.7%
Contains more CopperCopper +40.5%
Contains more PhosphorusPhosphorus +36.2%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +95.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 0% 1.6% 238% 89% 139% 61% 171% 71% 0% 0%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B12Vitamin B12 +14%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +91.6%
Contains more Vitamin B3Vitamin B3 +84.7%
Contains more Vitamin B5Vitamin B5 +151.1%
Contains more Vitamin B6Vitamin B6 +84.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Pork Meat DV% diff.
Sodium 1203mg 57mg 50%
Selenium 19.5µg 38.2µg 34%
Vitamin B6 0.4mg 0.739mg 26%
Vitamin B3 4.023mg 7.432mg 21%
Vitamin B1 0.754mg 0.95mg 16%
Vitamin B2 0.202mg 0.387mg 14%
Vitamin B5 0.403mg 1.012mg 12%
Protein 20.93g 26.17g 10%
Phosphorus 196mg 267mg 10%
Cholesterol 53mg 73mg 7%
Magnesium 14mg 29mg 4%
Potassium 287mg 421mg 4%
Iron 1.48mg 1.15mg 4%
Copper 0.079mg 0.111mg 4%
Zinc 2.88mg 2.42mg 4%
Fats 5.53g 3.51g 3%
Vitamin D* 32 IU 10 IU 3%
Vitamin D 0.8µg 0.2µg 3%
Vitamin B12 0.65µg 0.57µg 3%
Saturated fat 1.81g 1.198g 3%
Monounsaturated fat 2.62g 1.334g 3%
Manganese 0.054mg 0.013mg 2%
Omega-6 (Linoleic acid) 0.411g 2%
Carbs 1.5g 0g 1%
Vitamin E 0.25mg 0.08mg 1%
Folate 3µg 0µg 1%
Choline 85.1mg 88.9mg 1%
Omega-3 (ALA) 0.013g 1%
Calories 145kcal 143kcal 0%
Protein per 100 calories 14g 18g N/A
Calories per 10 g protein 69kcal 55kcal N/A
Weight per 100 calories 69g 70g N/A
Unsaturated / Saturated Fat ratio 1.7 1.5 N/A
Net carbs 1.5g 0g N/A
Calcium 8mg 6mg 0%
Trans fat 0.033g N/A
Polyunsaturated fat 0.54g 0.506g 0%
Tryptophan 0.251mg 0.275mg 0%
Threonine 0.931mg 1.175mg 0%
Isoleucine 0.918mg 1.288mg 0%
Leucine 1.661mg 2.229mg 0%
Lysine 1.775mg 2.427mg 0%
Methionine 0.553mg 0.721mg 0%
Phenylalanine 0.904mg 1.1mg 0%
Valine 0.908mg 1.367mg 0%
Histidine 0.75mg 1.13mg 0%
Omega-6 (Eicosadienoic acid) 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +57.5%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +25%
~equal in Water ~69.45g

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +96.4%
Contains less Sat. FatSaturated fat -33.8%
~equal in Polyunsaturated fat ~0.506g

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.