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  6. Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted vs. Ham

Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted vs. Ham — In-Depth Nutrition Comparison

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What are the differences between pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted and ham?

  • Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted is higher in selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, vitamin B5, and potassium, yet ham is higher in zinc and vitamin B12.
  • Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted's daily need coverage for selenium is 48% more.
  • Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted has 2 times more vitamin B5 than ham. While pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted has 0.836mg of vitamin B5, ham has only 0.403mg.
  • The amount of sodium in pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted is lower.

We used Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted 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 18% 1.5% 50% 37% 35% 55% 135% 30% 1.6% 249%
Ham
Ham
4
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 +78.6%
Contains more PotassiumPotassium +97.6%
Contains more CopperCopper +34.2%
Contains more PhosphorusPhosphorus +61.2%
Contains less SodiumSodium -80.8%
Contains more SeleniumSelenium +134.4%
Contains more CalciumCalcium +60%
Contains more IronIron +51%
Contains more ZincZinc +44%
Contains more ManganeseManganese +350%

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% 0% 1.4% 3% 197% 83% 139% 50% 141% 59% 0% 0% 40%
Ham
Ham
5
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 B2Vitamin B2 +78.2%
Contains more Vitamin B3Vitamin B3 +83.7%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B12Vitamin B12 +38.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +15.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted Ham DV% diff.
Selenium 45.7µg 19.5µg 48%
Sodium 231mg 1203mg 42%
Vitamin B3 7.392mg 4.023mg 21%
Phosphorus 316mg 196mg 17%
Vitamin B6 0.61mg 0.4mg 16%
Vitamin B2 0.36mg 0.202mg 12%
Vitamin B5 0.836mg 0.403mg 9%
Potassium 567mg 287mg 8%
Zinc 2mg 2.88mg 8%
Vitamin B12 0.47µg 0.65µg 8%
Iron 0.98mg 1.48mg 6%
Monounsaturated fat 1.199g 2.62g 4%
Fats 3.15g 5.53g 4%
Magnesium 25mg 14mg 3%
Vitamin D 9IU 32IU 3%
Saturated fat 1.077g 1.81g 3%
Vitamin D 0.2µg 0.8µg 3%
Vitamin B1 0.789mg 0.754mg 3%
Copper 0.106mg 0.079mg 3%
Choline 73.5mg 85.1mg 2%
Manganese 0.012mg 0.054mg 2%
Folate 0µg 3µg 1%
Polyunsaturated fat 0.455g 0.54g 1%
Calories 116kcal 145kcal 1%
Protein 21.61g 20.93g 1%
Vitamin E 0.07mg 0.25mg 1%
Cholesterol 57mg 53mg 1%
Carbs 0.31g 1.5g 0%
Net carbs 0.31g 1.5g N/A
Calcium 5mg 8mg 0%
Trans fat 0.03g N/A
Tryptophan 0.227mg 0.251mg 0%
Threonine 0.97mg 0.931mg 0%
Isoleucine 1.063mg 0.918mg 0%
Leucine 1.841mg 1.661mg 0%
Lysine 2.004mg 1.775mg 0%
Methionine 0.595mg 0.553mg 0%
Phenylalanine 0.908mg 0.904mg 0%
Valine 1.129mg 0.908mg 0%
Histidine 0.933mg 0.75mg 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.37g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 3% 73% 2%
Protein: 21.61 g
Fats: 3.15 g
Carbs: 0.31 g
Water: 73.07 g
Other: 1.86 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 FatsFats +75.6%
Contains more CarbsCarbs +383.9%
Contains more OtherOther +134.9%
~equal in Protein ~20.93g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.077 g
Monounsaturated fat: Mono. Fat 1.199 g
Polyunsaturated fat: Poly. Fat 0.455 g
Ham
Ham
2
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 less Sat. FatSaturated fat -40.5%
Contains more Mono. FatMonounsaturated fat +118.5%
Contains more Poly. FatPolyunsaturated fat +18.7%

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, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169180/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.