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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 for 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
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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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 +42.9%
Contains more CalciumCalcium +600%
Contains more CopperCopper +32.9%
Contains more PhosphorusPhosphorus +23%
Contains less SodiumSodium -93.8%
Contains more SeleniumSelenium +86.7%
Contains more IronIron +70.1%
Contains more ManganeseManganese +440%
~equal in Potassium ~287mg
~equal in Zinc ~2.88mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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 DVitamin D +25%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +97%
Contains more Vitamin B5Vitamin B5 +173.9%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B1Vitamin B1 +53.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +26.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.65µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork chop Ham DV% diff.
Sodium 74mg 1203mg 49%
Selenium 36.4µg 19.5µg 31%
Vitamin B3 7.927mg 4.023mg 24%
Vitamin B1 0.49mg 0.754mg 22%
Vitamin B5 1.104mg 0.403mg 14%
Fats 14.35g 5.53g 14%
Saturated fat 4.339g 1.81g 11%
Polyunsaturated fat 1.894g 0.54g 9%
Vitamin B2 0.313mg 0.202mg 9%
Cholesterol 78mg 53mg 8%
Iron 0.87mg 1.48mg 8%
Vitamin B6 0.489mg 0.4mg 7%
Monounsaturated fat 4.887g 2.62g 6%
Protein 23.72g 20.93g 6%
Phosphorus 241mg 196mg 6%
Calcium 56mg 8mg 5%
Calories 231kcal 145kcal 4%
Copper 0.105mg 0.079mg 3%
Choline 67.5mg 85.1mg 3%
Manganese 0.01mg 0.054mg 2%
Zinc 3.15mg 2.88mg 2%
Vitamin D 1µg 0.8µg 1%
Potassium 315mg 287mg 1%
Magnesium 20mg 14mg 1%
Folate 0µg 3µg 1%
Vitamin D 40IU 32IU 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Vitamin E 0.21mg 0.25mg 0%
Vitamin A 4µg 0µg 0%
Vitamin B12 0.66µg 0.65µg 0%
Trans fat 0.066g N/A
Tryptophan 0.282mg 0.251mg 0%
Threonine 1.043mg 0.931mg 0%
Isoleucine 1.123mg 0.918mg 0%
Leucine 1.952mg 1.661mg 0%
Lysine 2.109mg 1.775mg 0%
Methionine 0.65mg 0.553mg 0%
Phenylalanine 0.985mg 0.904mg 0%
Valine 1.2mg 0.908mg 0%
Histidine 0.965mg 0.75mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Ham
Ham
3
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 +13.3%
Contains more FatsFats +159.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.1%
Contains more OtherOther +810.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 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 +86.5%
Contains more Poly. FatPolyunsaturated fat +250.7%
Contains less Sat. FatSaturated fat -58.3%

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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 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.