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Ham vs Pork jowl - In-Depth Nutrition Comparison

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How are Ham and Pork jowl different?

  • Ham is higher in Selenium, Vitamin B1, Vitamin B6, Zinc, Phosphorus, and Iron, however Pork jowl is richer in Vitamin B12.
  • Daily need coverage for Saturated Fat from Pork jowl is 117% higher.
  • Ham contains 48 times more Sodium than Pork jowl. While Ham contains 1203mg of Sodium, Pork jowl contains only 25mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, variety meats and by-products, jowl, raw are the varieties used in this article.

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Ham vs Pork jowl infographic
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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
Ham
7
:
Contains more Iron +252.4%
Contains more Calcium +100%
Contains more Potassium +93.9%
Contains more Magnesium +366.7%
Contains more Copper +97.5%
Contains more Zinc +242.9%
Contains more Phosphorus +127.9%
Contains less Sodium -97.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 2% 14% 3% 14% 23% 37% 4%
Contains more Iron +252.4%
Contains more Calcium +100%
Contains more Potassium +93.9%
Contains more Magnesium +366.7%
Contains more Copper +97.5%
Contains more Zinc +242.9%
Contains more Phosphorus +127.9%
Contains less Sodium -97.9%

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
Ham
6
:
Contains more Vitamin B1 +95.3%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +344.4%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B12 +26.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 6% 0% 97% 55% 86% 15% 21% 103% 0% 1%
Contains more Vitamin B1 +95.3%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +344.4%
Contains more Folate +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B12 +26.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
32
Pork jowl
Mineral Summary Score
55
Ham
14
Pork jowl

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 food.
Protein
126%
Ham
38%
Pork jowl
Carbohydrates
2%
Ham
0%
Pork jowl
Fats
26%
Ham
321%
Pork jowl

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Pork jowl
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pork jowl
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 1178mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 23.45g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
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 vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Ham Pork jowl Opinion
Calories 145 655 Pork jowl
Protein 20.93 6.38 Ham
Fats 5.53 69.61 Pork jowl
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 90 Ham
Vitamin D 32 Ham
Iron 1.48 0.42 Ham
Calcium 8 4 Ham
Potassium 287 148 Ham
Magnesium 14 3 Ham
Sugar 0 0
Fiber 0 0
Copper 0.079 0.04 Ham
Zinc 2.88 0.84 Ham
Starch
Phosphorus 196 86 Ham
Sodium 1203 25 Pork jowl
Vitamin A 0 9 Pork jowl
Vitamin E 0.25 0.29 Pork jowl
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.386 Ham
Vitamin B2 0.202 0.236 Pork jowl
Vitamin B3 4.023 4.535 Pork jowl
Vitamin B5 0.403 0.25 Ham
Vitamin B6 0.4 0.09 Ham
Vitamin B12 0.65 0.82 Pork jowl
Vitamin K 0 Ham
Folate 3 1 Ham
Trans Fat
Saturated Fat 1.81 25.26 Ham
Monounsaturated Fat 2.62 32.89 Pork jowl
Polyunsaturated fat 0.54 8.11 Pork jowl
Tryptophan 0.251 0.021 Ham
Threonine 0.931 0.21 Ham
Isoleucine 0.918 0.168 Ham
Leucine 1.661 0.446 Ham
Lysine 1.775 0.528 Ham
Methionine 0.553 0.095 Ham
Phenylalanine 0.904 0.239 Ham
Valine 0.908 0.305 Ham
Histidine 0.75 0.072 Ham
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.