Ham vs. Pork loin — In-Depth Nutrition Comparison
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The main differences between ham and pork loin
- Ham has more zinc and iron; however, pork loin has more selenium, vitamin B1, vitamin B5, and vitamin B6.
- Daily need coverage for sodium for ham is 50% higher.
- Pork loin has 2 times less iron than ham. Ham has 1.48mg of iron, while pork loin has 0.79mg.
- Pork loin is lower in sodium.
Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, loin, whole, separable lean and fat, raw.
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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 IronIron | +87.3% |
| Contains more CopperCopper | +41.1% |
| Contains more ZincZinc | +65.5% |
| Contains more ManganeseManganese | +390.9% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +24% |
| Contains less SodiumSodium | -95.8% |
| Contains more SeleniumSelenium | +70.3% |
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 | +19% |
| Contains more Vitamin DVitamin D | +60% |
| Contains more Vitamin B12Vitamin B12 | +22.6% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +22.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.5% |
| Contains more Vitamin B2Vitamin B2 | +22.8% |
| Contains more Vitamin B3Vitamin B3 | +13.8% |
| Contains more Vitamin B5Vitamin B5 | +79.4% |
| Contains more Vitamin B6Vitamin B6 | +18% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +475% |
| Contains more FatsFats | +127.5% |
~equal in
Protein
~19.74g
~equal in
Water
~66.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Mono. FatMonounsaturated fat | +114.1% |
| Contains more Poly. FatPolyunsaturated fat | +148.1% |
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 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 Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1203mg | 50mg | 50% |
| Selenium | 19.5µg | 33.2µg | 25% |
| Saturated fat | 1.81g | 4.36g | 12% |
| Vitamin B1 | 0.754mg | 0.901mg | 12% |
| Fats | 5.53g | 12.58g | 11% |
| Zinc | 2.88mg | 1.74mg | 10% |
| Iron | 1.48mg | 0.79mg | 9% |
| Monounsaturated fat | 2.62g | 5.61g | 7% |
| Vitamin B6 | 0.4mg | 0.472mg | 6% |
| Vitamin B5 | 0.403mg | 0.723mg | 6% |
| Polyunsaturated fat | 0.54g | 1.34g | 5% |
| Vitamin B12 | 0.65µg | 0.53µg | 5% |
| Vitamin B2 | 0.202mg | 0.248mg | 4% |
| Choline | 85.1mg | 69.7mg | 3% |
| Vitamin B3 | 4.023mg | 4.58mg | 3% |
| Calories | 145kcal | 198kcal | 3% |
| Copper | 0.079mg | 0.056mg | 3% |
| Cholesterol | 53mg | 63mg | 3% |
| Vitamin D | 0.8µg | 0.5µg | 2% |
| Manganese | 0.054mg | 0.011mg | 2% |
| Protein | 20.93g | 19.74g | 2% |
| Potassium | 287mg | 356mg | 2% |
| Magnesium | 14mg | 21mg | 2% |
| Calcium | 8mg | 18mg | 1% |
| Vitamin D | 32IU | 21IU | 1% |
| Folate | 3µg | 1µg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Phosphorus | 196mg | 197mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin E | 0.25mg | 0.21mg | 0% |
| Tryptophan | 0.251mg | 0.244mg | 0% |
| Threonine | 0.931mg | 0.891mg | 0% |
| Isoleucine | 0.918mg | 0.91mg | 0% |
| Leucine | 1.661mg | 1.572mg | 0% |
| Lysine | 1.775mg | 1.766mg | 0% |
| Methionine | 0.553mg | 0.514mg | 0% |
| Phenylalanine | 0.904mg | 0.785mg | 0% |
| Valine | 0.908mg | 1.064mg | 0% |
| Histidine | 0.75mg | 0.77mg | 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%
49%
Minerals Daily Need Coverage Score
55%
42%
Comparison summary
Which food contains less Sodium?
Pork loin contains less Sodium (difference - 1153mg)
Which food is cheaper?
Pork loin is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 2.55g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
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?
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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.