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  6. Ham vs. Pork jowl

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 for 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.

Infographic

Ham vs Pork jowl 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
9
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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +93.9%
Contains more IronIron +252.4%
Contains more CopperCopper +97.5%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +127.9%
Contains more ManganeseManganese +980%
Contains more SeleniumSelenium +1200%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
5
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% 0% 1% 5.8% 97% 54% 85% 15% 21% 103% 0% 0.75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +95.3%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B12Vitamin B12 +26.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Pork jowl DV% diff.
Saturated fat 1.81g 25.26g 107%
Fats 5.53g 69.61g 99%
Monounsaturated fat 2.62g 32.89g 76%
Sodium 1203mg 25mg 51%
Polyunsaturated fat 0.54g 8.11g 50%
Selenium 19.5µg 1.5µg 33%
Vitamin B1 0.754mg 0.386mg 31%
Protein 20.93g 6.38g 29%
Calories 145kcal 655kcal 26%
Vitamin B6 0.4mg 0.09mg 24%
Zinc 2.88mg 0.84mg 19%
Phosphorus 196mg 86mg 16%
Choline 85.1mg 15%
Iron 1.48mg 0.42mg 13%
Cholesterol 53mg 90mg 12%
Vitamin B12 0.65µg 0.82µg 7%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Potassium 287mg 148mg 4%
Copper 0.079mg 0.04mg 4%
Magnesium 14mg 3mg 3%
Vitamin B2 0.202mg 0.236mg 3%
Vitamin B3 4.023mg 4.535mg 3%
Vitamin B5 0.403mg 0.25mg 3%
Manganese 0.054mg 0.005mg 2%
Carbs 1.5g 0g 1%
Folate 3µg 1µg 1%
Protein per 100 calories 14g 0.97g N/A
Calories per 10 g protein 69kcal 1027kcal N/A
Weight per 100 calories 69g 15g N/A
Unsaturated / Saturated Fat ratio 1.7 1.6 N/A
Net carbs 1.5g 0g N/A
Calcium 8mg 4mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.25mg 0.29mg 0%
Tryptophan 0.251mg 0.021mg 0%
Threonine 0.931mg 0.21mg 0%
Isoleucine 0.918mg 0.168mg 0%
Leucine 1.661mg 0.446mg 0%
Lysine 1.775mg 0.528mg 0%
Methionine 0.553mg 0.095mg 0%
Phenylalanine 0.904mg 0.239mg 0%
Valine 0.908mg 0.305mg 0%
Histidine 0.75mg 0.072mg 0%

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +228.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +205%
Contains more OtherOther +140.1%
Contains more FatsFats +1158.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +1155.3%
Contains more Poly. FatPolyunsaturated fat +1401.9%

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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 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.