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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.

Infographic

Pork chop vs Ham infographic
Infographic link

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 Phosphorus +23%
Contains less Sodium -93.8%
Contains more Copper +32.9%
Contains more Iron +70.1%
Equal in Potassium - 287
Equal in Zinc - 2.88
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 33% 15% 104% 28% 10% 86% 35%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +600%
Contains more Magnesium +42.9%
Contains more Phosphorus +23%
Contains less Sodium -93.8%
Contains more Copper +32.9%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
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

Comparison summary table

Pay attention to 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 Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Pork chop Ham Opinion
Net carbs 0g 1.5g Ham
Protein 23.72g 20.93g Pork chop
Fats 14.35g 5.53g Pork chop
Carbs 0g 1.5g Ham
Calories 231kcal 145kcal Pork chop
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 56mg 8mg Pork chop
Iron 0.87mg 1.48mg Ham
Magnesium 20mg 14mg Pork chop
Phosphorus 241mg 196mg Pork chop
Potassium 315mg 287mg Pork chop
Sodium 74mg 1203mg Pork chop
Zinc 3.15mg 2.88mg Pork chop
Copper 0.105mg 0.079mg Pork chop
Vitamin A 15IU 0IU Pork chop
Vitamin E 0.21mg 0.25mg Ham
Vitamin D 40IU 32IU Pork chop
Vitamin D 1µg 0.8µg Pork chop
Vitamin C 0mg 0mg
Vitamin B1 0.49mg 0.754mg Ham
Vitamin B2 0.313mg 0.202mg Pork chop
Vitamin B3 7.927mg 4.023mg Pork chop
Vitamin B5 1.104mg 0.403mg Pork chop
Vitamin B6 0.489mg 0.4mg Pork chop
Folate 0µg 3µg Ham
Vitamin B12 0.66µg 0.65µg Pork chop
Vitamin K 0µg 0µg
Tryptophan 0.282mg 0.251mg Pork chop
Threonine 1.043mg 0.931mg Pork chop
Isoleucine 1.123mg 0.918mg Pork chop
Leucine 1.952mg 1.661mg Pork chop
Lysine 2.109mg 1.775mg Pork chop
Methionine 0.65mg 0.553mg Pork chop
Phenylalanine 0.985mg 0.904mg Pork chop
Valine 1.2mg 0.908mg Pork chop
Histidine 0.965mg 0.75mg Pork chop
Cholesterol 78mg 53mg Ham
Trans Fat 0.066g g Ham
Saturated Fat 4.339g 1.81g Ham
Monounsaturated Fat 4.887g 2.62g Pork chop
Polyunsaturated fat 1.894g 0.54g Pork chop

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
142%
Pork chop
126%
Ham
Carbohydrates
0%
Pork chop
2%
Ham
Fats
66%
Pork chop
26%
Ham

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 Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 to 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.