Pork Meat vs. Ham — In-Depth Nutrition Comparison
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A recap on the differences between pork Meat and ham
- Ham has less selenium, vitamin B6, vitamin B3, vitamin B1, vitamin B2, vitamin B5, and phosphorus.
- Ham covers your daily sodium needs 50% more than pork Meat.
- Ham contains 3 times less vitamin B5 than pork Meat. Pork Meat contains 1.012mg of vitamin B5, while ham contains 0.403mg.
- Ham has less cholesterol.
Food varieties used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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 MagnesiumMagnesium | +107.1% |
| Contains more PotassiumPotassium | +46.7% |
| Contains more CopperCopper | +40.5% |
| Contains more PhosphorusPhosphorus | +36.2% |
| Contains less SodiumSodium | -95.3% |
| Contains more SeleniumSelenium | +95.9% |
| Contains more CalciumCalcium | +33.3% |
| Contains more IronIron | +28.7% |
| Contains more ZincZinc | +19% |
| Contains more ManganeseManganese | +315.4% |
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 B1Vitamin B1 | +26% |
| Contains more Vitamin B2Vitamin B2 | +91.6% |
| Contains more Vitamin B3Vitamin B3 | +84.7% |
| Contains more Vitamin B5Vitamin B5 | +151.1% |
| Contains more Vitamin B6Vitamin B6 | +84.8% |
| Contains more Vitamin EVitamin E | +212.5% |
| Contains more Vitamin DVitamin D | +300% |
| Contains more Vitamin B12Vitamin B12 | +14% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 57mg | 1203mg | 50% |
| Selenium | 38.2µg | 19.5µg | 34% |
| Vitamin B6 | 0.739mg | 0.4mg | 26% |
| Vitamin B3 | 7.432mg | 4.023mg | 21% |
| Vitamin B1 | 0.95mg | 0.754mg | 16% |
| Vitamin B2 | 0.387mg | 0.202mg | 14% |
| Vitamin B5 | 1.012mg | 0.403mg | 12% |
| Protein | 26.17g | 20.93g | 10% |
| Phosphorus | 267mg | 196mg | 10% |
| Cholesterol | 73mg | 53mg | 7% |
| Potassium | 421mg | 287mg | 4% |
| Copper | 0.111mg | 0.079mg | 4% |
| Zinc | 2.42mg | 2.88mg | 4% |
| Iron | 1.15mg | 1.48mg | 4% |
| Magnesium | 29mg | 14mg | 4% |
| Monounsaturated fat | 1.334g | 2.62g | 3% |
| Vitamin B12 | 0.57µg | 0.65µg | 3% |
| Saturated fat | 1.198g | 1.81g | 3% |
| Fats | 3.51g | 5.53g | 3% |
| Vitamin D | 0.2µg | 0.8µg | 3% |
| Vitamin D | 10IU | 32IU | 3% |
| Manganese | 0.013mg | 0.054mg | 2% |
| Carbs | 0g | 1.5g | 1% |
| Vitamin E | 0.08mg | 0.25mg | 1% |
| Choline | 88.9mg | 85.1mg | 1% |
| Folate | 0µg | 3µg | 1% |
| Calories | 143kcal | 145kcal | 0% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 6mg | 8mg | 0% |
| Trans fat | 0.033g | N/A | |
| Polyunsaturated fat | 0.506g | 0.54g | 0% |
| Tryptophan | 0.275mg | 0.251mg | 0% |
| Threonine | 1.175mg | 0.931mg | 0% |
| Isoleucine | 1.288mg | 0.918mg | 0% |
| Leucine | 2.229mg | 1.661mg | 0% |
| Lysine | 2.427mg | 1.775mg | 0% |
| Methionine | 0.721mg | 0.553mg | 0% |
| Phenylalanine | 1.1mg | 0.904mg | 0% |
| Valine | 1.367mg | 0.908mg | 0% |
| Histidine | 1.13mg | 0.75mg | 0% |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 0.411g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25% |
| Contains more FatsFats | +57.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +402.3% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.8% |
| Contains more Mono. FatMonounsaturated fat | +96.4% |
~equal in
Polyunsaturated fat
~0.54g