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  6. Ham vs. Pork shoulder

Ham vs. Pork shoulder — In-Depth Nutrition Comparison

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The main differences between ham and pork shoulder

  • Ham has more iron; however, pork shoulder has more selenium, vitamin D, vitamin B5, vitamin B2, and monounsaturated fat.
  • Daily need coverage for sodium for ham is 49% higher.
  • Pork shoulder is lower in sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, shoulder, whole, separable lean, and fat, raw.

Infographic

Ham vs Pork shoulder 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
2
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 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Contains more IronIron +41%
Contains more ManganeseManganese +390.9%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +87.5%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +30.8%
~equal in Potassium ~302mg
~equal in Copper ~0.084mg
~equal in Zinc ~2.7mg
~equal in Phosphorus ~182mg

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% 0.67% 3.8% 26% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more CholineCholine +40.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +112.5%
Contains more Vitamin B2Vitamin B2 +36.1%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin B12Vitamin B12 +13.8%
Contains more FolateFolate +66.7%
~equal in Vitamin B1 ~0.767mg
~equal in Vitamin B3 ~3.833mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Pork shoulder DV% diff.
Sodium 1203mg 65mg 49%
Saturated fat 1.81g 6.24g 20%
Fats 5.53g 17.99g 19%
Monounsaturated fat 2.62g 8.01g 13%
Selenium 19.5µg 25.5µg 11%
Polyunsaturated fat 0.54g 1.92g 9%
Protein 20.93g 17.18g 8%
Cholesterol 53mg 71mg 6%
Vitamin B5 0.403mg 0.719mg 6%
Vitamin B2 0.202mg 0.275mg 6%
Vitamin D 0.8µg 1.7µg 5%
Calories 145kcal 236kcal 5%
Vitamin D 32IU 70IU 5%
Iron 1.48mg 1.05mg 5%
Vitamin B12 0.65µg 0.74µg 4%
Choline 85.1mg 60.6mg 4%
Vitamin B6 0.4mg 0.348mg 4%
Phosphorus 196mg 182mg 2%
Manganese 0.054mg 0.011mg 2%
Zinc 2.88mg 2.7mg 2%
Vitamin C 0mg 0.7mg 1%
Carbs 1.5g 0g 1%
Folate 3µg 5µg 1%
Copper 0.079mg 0.084mg 1%
Vitamin B3 4.023mg 3.833mg 1%
Magnesium 14mg 18mg 1%
Vitamin B1 0.754mg 0.767mg 1%
Calcium 8mg 15mg 1%
Net carbs 1.5g 0g N/A
Potassium 287mg 302mg 0%
Vitamin E 0.25mg 0.19mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.251mg 0.208mg 0%
Threonine 0.931mg 0.768mg 0%
Isoleucine 0.918mg 0.781mg 0%
Leucine 1.661mg 1.36mg 0%
Lysine 1.775mg 1.531mg 0%
Methionine 0.553mg 0.441mg 0%
Phenylalanine 0.904mg 0.681mg 0%
Valine 0.908mg 0.921mg 0%
Histidine 0.75mg 0.656mg 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% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Contains more ProteinProtein +21.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +439.5%
Contains more FatsFats +225.3%
~equal in Water ~64.02g

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% 50% 12%
Saturated fat: Sat. Fat 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Contains less Sat. FatSaturated fat -71%
Contains more Mono. FatMonounsaturated fat +205.7%
Contains more Poly. FatPolyunsaturated fat +255.6%

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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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.