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Pork chop vs Ham - In-Depth Nutrition Comparison

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The main differences between Pork chop and Ham

  • Pork chop has more Selenium, Vitamin B3, Vitamin B5, Vitamin B2 and Vitamin B6, however Ham has more Vitamin B1 and Iron.
  • Daily need coverage for Sodium from Ham is 49% higher.
  • Ham has 3 times less Vitamin B5 than Pork chop. Pork chop has 1.104mg of Vitamin B5, while Ham has 0.403mg.
  • Ham is lower in Saturated Fat.

Food types used in this article are Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

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Pork chop 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork chop
Pork chop
7
:
1
Ham
Ham
Contains more Calcium +600%
Contains more Magnesium +42.9%
Contains more Copper +32.9%
Contains more Phosphorus +23%
Contains less Sodium -93.8%
Contains more Iron +70.1%
Equal in Potassium - 287
Equal in Zinc - 2.88
Pork chop
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 17% 28% 15% 35% 86% 104% 10%
Ham
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Calcium +600%
Contains more Magnesium +42.9%
Contains more Copper +32.9%
Contains more Phosphorus +23%
Contains less Sodium -93.8%
Contains more Iron +70.1%
Equal in Potassium - 287
Equal in Zinc - 2.88

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork chop
Pork chop
7
:
3
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin D +25%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +97%
Contains more Vitamin B5 +173.9%
Contains more Vitamin B6 +22.3%
Contains more Vitamin E +19%
Contains more Vitamin B1 +53.9%
Contains more Folate +∞%
Equal in Vitamin B12 - 0.65
Pork chop
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 30% 123% 73% 149% 67% 113% 83% 0% 0%
Ham
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin D +25%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +97%
Contains more Vitamin B5 +173.9%
Contains more Vitamin B6 +22.3%
Contains more Vitamin E +19%
Contains more Vitamin B1 +53.9%
Contains more Folate +∞%
Equal in Vitamin B12 - 0.65

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Pork chop
45
Ham
Mineral Summary Score
41
Pork chop
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
142%
Pork chop
126%
Ham
Carbohydrates
0%
Pork chop
2%
Ham
Fats
66%
Pork chop
26%
Ham

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pork chop Ham
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pork chop Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 1129mg)
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.529g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pork chop Ham Opinion
Calories 231 145 Pork chop
Protein 23.72 20.93 Pork chop
Fats 14.35 5.53 Pork chop
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 78 53 Ham
Vitamin D 40 32 Pork chop
Iron 0.87 1.48 Ham
Calcium 56 8 Pork chop
Potassium 315 287 Pork chop
Magnesium 20 14 Pork chop
Sugars 0 0
Fiber 0 0
Copper 0.105 0.079 Pork chop
Zinc 3.15 2.88 Pork chop
Starch
Phosphorus 241 196 Pork chop
Sodium 74 1203 Pork chop
Vitamin A 15 0 Pork chop
Vitamin E 0.21 0.25 Ham
Vitamin D 1 0.8 Pork chop
Vitamin B1 0.49 0.754 Ham
Vitamin B2 0.313 0.202 Pork chop
Vitamin B3 7.927 4.023 Pork chop
Vitamin B5 1.104 0.403 Pork chop
Vitamin B6 0.489 0.4 Pork chop
Vitamin B12 0.66 0.65 Pork chop
Vitamin K 0 0
Folate 0 3 Ham
Trans Fat 0.066 Ham
Saturated Fat 4.339 1.81 Ham
Monounsaturated Fat 4.887 2.62 Pork chop
Polyunsaturated fat 1.894 0.54 Pork chop
Tryptophan 0.282 0.251 Pork chop
Threonine 1.043 0.931 Pork chop
Isoleucine 1.123 0.918 Pork chop
Leucine 1.952 1.661 Pork chop
Lysine 2.109 1.775 Pork chop
Methionine 0.65 0.553 Pork chop
Phenylalanine 0.985 0.904 Pork chop
Valine 1.2 0.908 Pork chop
Histidine 0.965 0.75 Pork chop
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.