Pork Bacon vs. Canadian Bacon — Health Impact and Nutrition Comparison
Summary
Traditional pork bacon contains nearly 13 times more fat and 4 times more calories when compared to Canadian bacon. Although they have similar amounts of various vitamins, Canadian bacon contains around 2 times more vitamin B1, while traditional pork bacon contains around 3 times more vitamin B12.
Both traditional pork bacon and Canadian bacon are a type of red meat which is associated with negative health impact. Still, Canadian bacon is relatively lower in calories, fats, and sodium, and hence, seems to be the healthier option.
Table of contents
Introduction
In this article, we will compare Canadian or Canadian-style bacon to what we usually refer to as pork bacon, although in reality, both are pork-based. We will also dive into the nutritional composition of both kinds of bacon as well as explore their impact on health.
Overview of Differences
Whereas both types of bacon are made of pork, when we refer to Canadian bacon, we refer to bacon derived from the pork loin. This usually comes from the back of the pork. In contrast, the pork bacon we usually buy is derived from pork belly.
Therefore, while both types of bacon are derived from pork, the primary distinction lies in the specific pork cut used in their production, leading to notable variations in nutritional profile.
Visually, these two types of bacon are readily distinguishable from each other. Traditional pork bacon showcases a distinctive fat layer, whereas Canadian bacon predominantly consists of lean meat with minimal fat content.
Nutritional Content Comparison
In this section, we will explore the nutritional differences between the two types of bacon in their cooked forms – pan-fried Canadian bacon and baked pork bacon. Please note that cooking methods do alter the nutritional compositions of food.
The serving size for bacon is usually 1-3 slices. For Canadian bacon, one cooked slice is usually 13.8 grams, while for traditional pork bacon, it is 8.1 grams.
To make the comparison easier, we will be referring to 100 grams of each, but do keep in mind that the actual serving sizes are way less than that.
Macronutrients and Calories
The macronutrient compositions of traditional pork bacon and Canadian bacon are vastly different, as shown in the graphs below.
Whereas pan-fried Canadian bacon consists of 63% of water, baked, traditional pork bacon consists of only 13% of water.
Moreover, whereas Canadian bacon consists of only 3% fat, pork bacon contains around 43% of fat.
Macronutrient Comparison
Contains
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ProteinProtein
+26.2%
Contains
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FatsFats
+1456.5%
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OtherOther
+54.7%
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CarbsCarbs
+33.3%
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WaterWater
+399.2%
Proteins
Pork bacon is slightly richer in protein compared to Canadian bacon.
Per 100 grams of serving, Canadian bacon contains 28.3g of protein, while pork bacon contains 35.7g.
If you are looking for more high-protein foods, explore our food search engine with the “High in Protein” search filter.
Carbs
Neither traditional pork bacon nor Canadian bacon is particularly rich in carbohydrates.
Fats
The fat content is the most significant difference between these two foods. Bacon contains nearly 13 times more fat compared to Canadian bacon.
Being prepared from pork meat, these foods are rich in fat content. Per 100-gram serving, traditional pork bacon contains 35.7g of total lipid fat; in comparison, Canadian bacon is leaner and contains 2.78g of fat.
If we take a look at the fat-type comparison charts below, we can notice that the percentage distribution of each type of fat is quite similar; however, the actual amounts in grams are much higher in traditional pork bacon.
Fat Type Comparison
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Mono. FatMonounsaturated Fat
+1419.1%
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Poly. FatPolyunsaturated fat
+901.9%
Contains
less
Sat. FatSaturated Fat
-92.7%
Regarding a comparison between a leaner and a fattier pork cut, you can consider reading this article which compares pork shoulder to pork belly.
Calories
There is a significant contrast in calorie content between these two types of bacon. Pork bacon contains approximately four times the amount of calories compared to Canadian bacon.
Per 100 grams of serving, pork bacon contains 548 calories, whereas Canadian bacon contains 146 calories.
Vitamins
Both Canadian bacon and traditional pork bacon contain adequate amounts of various vitamins.
The predominant vitamins found in both are B-complex vitamins, which include vitamin B12, vitamin B6, vitamin B5, vitamin B3, vitamin B2, and vitamin B1. Although most of these vitamins are in similar amounts, Canadian bacon contains around 2 times more vitamin B1, while traditional pork bacon contains around 3 times more vitamin B12 when compared to each other.
While exploring the vitamin and mineral infographics, keep in mind that the actual numbers in grams are given for a much higher serving (300 grams) for better visual representation.
Vitamin Comparison
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Vitamin AVitamin A
+∞%
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Vitamin B2Vitamin B2
+35.7%
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Vitamin B5Vitamin B5
+43.5%
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Vitamin B12Vitamin B12
+169.8%
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CholineCholine
+13.8%
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Vitamin EVitamin E
+28.1%
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Vitamin B1Vitamin B1
+92.2%
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Vitamin KVitamin K
+100%
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FolateFolate
+100%
Minerals
The mineral composition seems to be slightly in favor of traditional pork bacon.
Traditional pork bacon contains more selenium, copper, zinc, phosphorus, and iron, while Canadian bacon contains more potassium.
Both types of bacon are very high in sodium, but traditional pork bacon contains 2 times more sodium than Canadian bacon. Per 100 grams of serving, there are 2190 mg of sodium in pork bacon and 993mg of sodium in Canadian bacon.
Their mineral distribution is displayed in the diagrams below.
Mineral Comparison
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CalciumCalcium
+42.9%
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IronIron
+166.1%
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CopperCopper
+188.9%
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ZincZinc
+94.2%
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PhosphorusPhosphorus
+63.8%
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ManganeseManganese
+37.5%
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SeleniumSelenium
+17.1%
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PotassiumPotassium
+85.3%
Contains
less
SodiumSodium
-54.7%
Health Impact
Adverse Health Impacts of Red Meat
It is important to understand what type of meat is pork meat. Is it red meat or white meat? This article explains in detail the difference and the category that pork meat classifies in.
In short, pork is classified as red meat, which can be associated with several adverse health impacts, further explained in the linked article.
Metabolic Health
Consumption of leaner pork, in this case, Canadian bacon, compared to fatty cuts of pork, is linked with body recomposition associated with overall fat loss. Protein consumption has a high satiety index meaning that overall caloric restrictions will be taking place and result in fat loss. In turn, when we have decreased weight and a leaner composition, we decrease the risks of multiple metabolic diseases, including diabetes and hyperlipidemia. Overall decreasing mortality rates (1, 2). Hence, traditional, high-fat bacon should be consumed carefully to manage the risk of type 2 diabetes.
However, one research indicates that overall red meat consumption increases the risk of cardiovascular health diseases no matter what the fat composition is (3).
Sodium – The Silent Killer
High sodium consumption is linked with an increased risk of hypertension, which in turn increases the risk of mortality from cardiovascular illnesses (4).
Since both of these types of bacon are high in sodium, consumption should be moderated.
Cancer
Red meat is considered a carcinogen that increases the risk of colorectal cancer (5).
Traditional Pork Bacon or Canadian Bacon? Which One is Healthier?
Traditional pork bacon is a type of red meat, relatively higher in calories, fats, and sodium, which may increase the risk of overall mortality from various diseases such as diabetes and hypertension. On the other hand, Canadian bacon is also a type of red meat with the same risks as traditional pork bacon. Still, it contains relatively fewer calories, less sodium, and fats, and hence, Canadian bacon seems to be the healthier option.
References
- https://pubmed.ncbi.nlm.nih.gov/22852059/
- https://pubmed.ncbi.nlm.nih.gov/35717418/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8030119/
- https://pubmed.ncbi.nlm.nih.gov/34579105/
- https://www.ncbi.nlm.nih.gov/books/NBK507971/
Infographic
Comparison summary table
Rich in minerals | |||
Lower in Sugar | |||
Lower in Cholesterol | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 548kcal | 146kcal | |
Protein | 35.73g | 28.31g | |
Fats | 43.27g | 2.78g | |
Net carbs | 1.35g | 1.8g | |
Carbs | 1.35g | 1.8g | |
Cholesterol | 107mg | 67mg | |
Vitamin D | 9IU | ||
Magnesium | 30mg | 27mg | |
Calcium | 10mg | 7mg | |
Potassium | 539mg | 999mg | |
Iron | 1.49mg | 0.56mg | |
Sugar | 0g | 1.2g | |
Copper | 0.182mg | 0.063mg | |
Zinc | 3.36mg | 1.73mg | |
Phosphorus | 506mg | 309mg | |
Sodium | 2193mg | 993mg | |
Vitamin A | 37IU | 0IU | |
Vitamin A | 11µg | 0µg | |
Vitamin E | 0.32mg | 0.41mg | |
Vitamin D | 0.2µg | ||
Manganese | 0.022mg | 0.016mg | |
Selenium | 59µg | 50.4µg | |
Vitamin B1 | 0.348mg | 0.669mg | |
Vitamin B2 | 0.251mg | 0.185mg | |
Vitamin B3 | 10.623mg | 9.988mg | |
Vitamin B5 | 1.033mg | 0.72mg | |
Vitamin B6 | 0.309mg | 0.28mg | |
Vitamin B12 | 1.16µg | 0.43µg | |
Vitamin K | 0.1µg | 0.2µg | |
Folate | 2µg | 4µg | |
Trans Fat | 0g | 0.008g | |
Choline | 119.3mg | 104.8mg | |
Saturated Fat | 14.187g | 1.039g | |
Monounsaturated Fat | 19.065g | 1.255g | |
Polyunsaturated fat | 4.859g | 0.485g | |
Tryptophan | 0.299mg | 0.332mg | |
Threonine | 1.399mg | 1.226mg | |
Isoleucine | 1.676mg | 1.32mg | |
Leucine | 2.782mg | 2.294mg | |
Lysine | 2.964mg | 2.479mg | |
Methionine | 0.795mg | 0.764mg | |
Phenylalanine | 1.417mg | 1.158mg | |
Valine | 1.901mg | 1.41mg | |
Histidine | 1.343mg | 1.134mg | |
Omega-3 - DHA | 0g | 0.001g | |
Omega-3 - ALA | 0.21g | 0.011g | |
Omega-3 - DPA | 0g | 0.006g | |
Omega-3 - Eicosatrienoic acid | 0.003g | ||
Omega-6 - Gamma-linoleic acid | 0g | 0.001g | |
Omega-6 - Dihomo-gamma-linoleic acid | 0.008g | ||
Omega-6 - Eicosadienoic acid | 0.199g | 0.014g | |
Omega-6 - Linoleic acid | 4.088g | 0.36g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Pork bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167914/nutrients
- Canadian bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168383/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.