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Ham vs. Pork leg — In-Depth Nutrition Comparison

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Important differences between ham and pork leg

  • Ham has more zinc and iron; however, pork leg has more selenium, vitamin B5, and polyunsaturated fat.
  • Ham's daily need coverage for sodium is 50% more.
  • Ham has 2 times more iron than pork leg. Ham has 1.48mg of iron, while pork leg has 0.85mg.
  • Pork leg is lower in sodium.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, leg (ham), whole, separable lean, and fat, raw.

Infographic

Ham vs Pork leg 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" 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% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more CalciumCalcium +60%
Contains more IronIron +74.1%
Contains more CopperCopper +21.5%
Contains more ZincZinc +49.2%
Contains more ManganeseManganese +134.8%
Contains more MagnesiumMagnesium +42.9%
Contains less SodiumSodium -96.1%
Contains more SeleniumSelenium +50.8%
~equal in Potassium ~315mg
~equal in Phosphorus ~199mg

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
3
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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +60%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B5Vitamin B5 +70%
Contains more FolateFolate +133.3%
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.736mg
~equal in Vitamin B2 ~0.2mg
~equal in Vitamin B6 ~0.401mg
~equal in Vitamin B12 ~0.63µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Pork leg DV% diff.
Sodium 1203mg 47mg 50%
Saturated fat 1.81g 6.54g 22%
Fats 5.53g 18.87g 21%
Selenium 19.5µg 29.4µg 18%
Choline 85.1mg 15%
Monounsaturated fat 2.62g 8.38g 14%
Polyunsaturated fat 0.54g 2.01g 10%
Zinc 2.88mg 1.93mg 9%
Iron 1.48mg 0.85mg 8%
Cholesterol 53mg 73mg 7%
Protein 20.93g 17.43g 7%
Vitamin B5 0.403mg 0.685mg 6%
Calories 145kcal 245kcal 5%
Vitamin B3 4.023mg 4.574mg 3%
Vitamin D 0.8µg 0.5µg 2%
Vitamin B1 0.754mg 0.736mg 2%
Vitamin E 0.25mg 2%
Copper 0.079mg 0.065mg 2%
Vitamin D 32IU 20IU 2%
Vitamin B12 0.65µg 0.63µg 1%
Vitamin C 0mg 0.7mg 1%
Folate 3µg 7µg 1%
Carbs 1.5g 0g 1%
Magnesium 14mg 20mg 1%
Potassium 287mg 315mg 1%
Manganese 0.054mg 0.023mg 1%
Net carbs 1.5g 0g N/A
Calcium 8mg 5mg 0%
Phosphorus 196mg 199mg 0%
Vitamin B2 0.202mg 0.2mg 0%
Vitamin B6 0.4mg 0.401mg 0%
Tryptophan 0.251mg 0.208mg 0%
Threonine 0.931mg 0.776mg 0%
Isoleucine 0.918mg 0.787mg 0%
Leucine 1.661mg 1.376mg 0%
Lysine 1.775mg 1.55mg 0%
Methionine 0.553mg 0.444mg 0%
Phenylalanine 0.904mg 0.689mg 0%
Valine 0.908mg 0.931mg 0%
Histidine 0.75mg 0.659mg 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
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more ProteinProtein +20.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +255.3%
Contains more FatsFats +241.2%
~equal in Water ~62.47g

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
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +219.8%
Contains more Poly. FatPolyunsaturated fat +272.2%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.