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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -72.3% |
| Contains more Mono. FatMonounsaturated fat | +219.8% |
| Contains more Poly. FatPolyunsaturated fat | +272.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
42%
Minerals Daily Need Coverage Score
55%
40%
Comparison summary
Which food is lower in Sugar?
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg contains less Sodium (difference - 1156mg)
Which food is cheaper?
Pork leg is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 4.73g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.
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.