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Pork bacon vs. Ham — In-Depth Nutrition Comparison

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The main differences between pork bacon and ham

  • Pork bacon has more selenium, phosphorus, vitamin B3, vitamin B12, vitamin B5, and copper; however, ham has more vitamin B1.
  • Daily need coverage for selenium for pork bacon is 72% higher.
  • Ham has 8 times less saturated fat than pork bacon. Pork bacon has 14.187g of saturated fat, while ham has 1.81g.

Food types used in this article are Pork, cured, bacon, cooked, baked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pork bacon vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3% 48% 56% 61% 92% 217% 286% 2.9% 322%
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%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +87.8%
Contains more CopperCopper +130.4%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +158.2%
Contains more SeleniumSelenium +202.6%
Contains less SodiumSodium -45.1%
Contains more ManganeseManganese +145.5%
~equal in Iron ~1.48mg

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.
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% 3.7% 6.4% 0% 87% 58% 199% 62% 71% 145% 0.25% 1.5% 65%
Ham
Ham
4
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28%
Contains more Vitamin B2Vitamin B2 +24.3%
Contains more Vitamin B3Vitamin B3 +164.1%
Contains more Vitamin B5Vitamin B5 +156.3%
Contains more Vitamin B12Vitamin B12 +78.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +40.2%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pork bacon Ham DV% diff.
Selenium 59µg 19.5µg 72%
Fats 43.27g 5.53g 58%
Saturated fat 14.187g 1.81g 56%
Phosphorus 506mg 196mg 44%
Sodium 2193mg 1203mg 43%
Vitamin B3 10.623mg 4.023mg 41%
Monounsaturated fat 19.065g 2.62g 41%
Vitamin B1 0.348mg 0.754mg 34%
Protein 35.73g 20.93g 30%
Polyunsaturated fat 4.859g 0.54g 29%
Vitamin B12 1.16µg 0.65µg 21%
Calories 548kcal 145kcal 20%
Cholesterol 107mg 53mg 18%
Vitamin B5 1.033mg 0.403mg 13%
Copper 0.182mg 0.079mg 11%
Vitamin B6 0.309mg 0.4mg 7%
Potassium 539mg 287mg 7%
Choline 119.3mg 85.1mg 6%
Magnesium 30mg 14mg 4%
Vitamin D 32IU 4%
Zinc 3.36mg 2.88mg 4%
Vitamin B2 0.251mg 0.202mg 4%
Vitamin D 0.8µg 4%
Manganese 0.022mg 0.054mg 1%
Vitamin A 11µg 0µg 1%
Carbs 1.35g 1.5g 0%
Net carbs 1.35g 1.5g N/A
Calcium 10mg 8mg 0%
Iron 1.49mg 1.48mg 0%
Vitamin E 0.32mg 0.25mg 0%
Vitamin K 0.1µg 0µg 0%
Folate 2µg 3µg 0%
Tryptophan 0.299mg 0.251mg 0%
Threonine 1.399mg 0.931mg 0%
Isoleucine 1.676mg 0.918mg 0%
Leucine 2.782mg 1.661mg 0%
Lysine 2.964mg 1.775mg 0%
Methionine 0.795mg 0.553mg 0%
Phenylalanine 1.417mg 0.904mg 0%
Valine 1.901mg 0.908mg 0%
Histidine 1.343mg 0.75mg 0%
Omega-3 - ALA 0.21g N/A
Omega-6 - Eicosadienoic acid 0.199g N/A
Omega-6 - Linoleic acid 4.088g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 43% 13% 7%
Protein: 35.73 g
Fats: 43.27 g
Carbs: 1.35 g
Water: 12.52 g
Other: 7.13 g
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more ProteinProtein +70.7%
Contains more FatsFats +682.5%
Contains more OtherOther +63.2%
Contains more CarbsCarbs +11.1%
Contains more WaterWater +440.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 50% 13%
Saturated fat: Sat. Fat 14.187 g
Monounsaturated fat: Mono. Fat 19.065 g
Polyunsaturated fat: Poly. Fat 4.859 g
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
Contains more Mono. FatMonounsaturated fat +627.7%
Contains more Poly. FatPolyunsaturated fat +799.8%
Contains less Sat. FatSaturated fat -87.2%

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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. Pork bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167914/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.