Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw vs. Ham — In-Depth Nutrition Comparison
Compare
A recap on differences between pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw and ham
- Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw has more selenium, vitamin B6, vitamin B3, phosphorus, vitamin B2, vitamin B5, and potassium; however, ham is higher in zinc and iron.
- Ham covers your daily sodium needs 42% more than pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw.
- Ham contains 2 times less vitamin B5 than pork, fresh, loin, tenderloin, separable lean,, and fat, with added solution, raw. Pork, fresh, loin, tenderloin, separable lean,, and fat, with added solution, raw contains 0.819mg of vitamin B5, while ham contains 0.403mg.
- Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw has less sodium.
Food varieties used in this article are Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more PotassiumPotassium | +80.8% |
| Contains more CopperCopper | +29.1% |
| Contains more PhosphorusPhosphorus | +45.9% |
| Contains less SodiumSodium | -80.1% |
| Contains more SeleniumSelenium | +77.9% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +62.6% |
| Contains more ZincZinc | +67.4% |
| Contains more ManganeseManganese | +440% |
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.
| Contains more Vitamin B2Vitamin B2 | +64.9% |
| Contains more Vitamin B3Vitamin B3 | +58.6% |
| Contains more Vitamin B5Vitamin B5 | +103.2% |
| Contains more Vitamin B6Vitamin B6 | +86.5% |
| Contains more Vitamin EVitamin E | +19% |
| Contains more Vitamin DVitamin D | +300% |
| Contains more Vitamin B12Vitamin B12 | +25% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.16 g
Fats:
3.14 g
Carbs:
0 g
Water:
76.1 g
Other:
0.6 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more WaterWater | +12.5% |
| Contains more FatsFats | +76.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +628.3% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.045 g
Monounsaturated fat:
Mono. Fat
1.198 g
Polyunsaturated fat:
Poly. Fat
0.503 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -42.3% |
| Contains more Mono. FatMonounsaturated fat | +118.7% |
~equal in
Polyunsaturated fat
~0.54g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 239mg | 1203mg | 42% |
| Selenium | 34.7µg | 19.5µg | 28% |
| Vitamin B6 | 0.746mg | 0.4mg | 27% |
| Vitamin B3 | 6.382mg | 4.023mg | 15% |
| Phosphorus | 286mg | 196mg | 13% |
| Zinc | 1.72mg | 2.88mg | 11% |
| Vitamin B2 | 0.333mg | 0.202mg | 10% |
| Vitamin B5 | 0.819mg | 0.403mg | 8% |
| Iron | 0.91mg | 1.48mg | 7% |
| Potassium | 519mg | 287mg | 7% |
| Vitamin B12 | 0.52µg | 0.65µg | 5% |
| Monounsaturated fat | 1.198g | 2.62g | 4% |
| Fats | 3.14g | 5.53g | 4% |
| Vitamin D | 8IU | 32IU | 3% |
| Copper | 0.102mg | 0.079mg | 3% |
| Saturated fat | 1.045g | 1.81g | 3% |
| Vitamin D | 0.2µg | 0.8µg | 3% |
| Protein | 20.16g | 20.93g | 2% |
| Calories | 114kcal | 145kcal | 2% |
| Manganese | 0.01mg | 0.054mg | 2% |
| Magnesium | 23mg | 14mg | 2% |
| Vitamin B1 | 0.745mg | 0.754mg | 1% |
| Cholesterol | 49mg | 53mg | 1% |
| Folate | 0µg | 3µg | 1% |
| Choline | 77.7mg | 85.1mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 5mg | 8mg | 0% |
| Vitamin E | 0.21mg | 0.25mg | 0% |
| Trans fat | 0.032g | N/A | |
| Polyunsaturated fat | 0.503g | 0.54g | 0% |
| Tryptophan | 0.212mg | 0.251mg | 0% |
| Threonine | 0.905mg | 0.931mg | 0% |
| Isoleucine | 0.992mg | 0.918mg | 0% |
| Leucine | 1.717mg | 1.661mg | 0% |
| Lysine | 1.869mg | 1.775mg | 0% |
| Methionine | 0.555mg | 0.553mg | 0% |
| Phenylalanine | 0.847mg | 0.904mg | 0% |
| Valine | 1.053mg | 0.908mg | 0% |
| Histidine | 0.871mg | 0.75mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.012g | N/A | |
| Omega-6 - Linoleic acid | 0.413g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
44%
Minerals Daily Need Coverage Score
52%
55%
Comparison summary
Which food is lower in Cholesterol?
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw contains less Sodium (difference - 964mg)
Which food is lower in Saturated fat?
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw is lower in Saturated fat (difference - 0.765g)
Which food is lower in glycemic index?
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.