Pork Bacon vs. Canadian Bacon — Health Impact and Nutrition Comparison

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

Macronutrient breakdown side-by-side comparison

Pork bacon

3

Protein: 35.73 g

Fats: 43.27 g

Carbs: 1.35 g

Water: 12.52 g

Other: 7.13 g

Canadian bacon

2

Protein: 28.31 g

Fats: 2.78 g

Carbs: 1.8 g

Water: 62.5 g

Other: 4.61 g

Contains more ProteinProtein	+26.2%
Contains more FatsFats	+1456.5%
Contains more OtherOther	+54.7%

Contains more CarbsCarbs	+33.3%
Contains more WaterWater	+399.2%

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

Fat type breakdown side-by-side comparison

Pork bacon

2

Saturated Fat: Sat. Fat 14.187 g

Monounsaturated Fat: Mono. Fat 19.065 g

Polyunsaturated fat: Poly. Fat 4.859 g

Canadian bacon

1

Saturated Fat: Sat. Fat 1.039 g

Monounsaturated Fat: Mono. Fat 1.255 g

Polyunsaturated fat: Poly. Fat 0.485 g

Contains more Mono. FatMonounsaturated Fat	+1419.1%
Contains more 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. 

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

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.

Pork bacon

5

Canadian bacon

5

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+35.7%
Contains more Vitamin B5Vitamin B5	+43.5%
Contains more Vitamin B12Vitamin B12	+169.8%
Contains more CholineCholine	+13.8%

Contains more Vitamin E Vitamin E	+28.1%
Contains more Vitamin B1Vitamin B1	+92.2%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~9.988mg

~equal in Vitamin B6 ~0.28mg

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

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.

Pork bacon

7

Canadian bacon

2

Contains more CalciumCalcium	+42.9%
Contains more IronIron	+166.1%
Contains more CopperCopper	+188.9%
Contains more ZincZinc	+94.2%
Contains more PhosphorusPhosphorus	+63.8%
Contains more ManganeseManganese	+37.5%
Contains more SeleniumSelenium	+17.1%

Contains more PotassiumPotassium	+85.3%
Contains less SodiumSodium	-54.7%

~equal in Magnesium ~27mg

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.