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  6. Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised vs. Ham

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised vs. Ham — In-Depth Nutrition Comparison

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What are the differences between pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised and ham?

  • Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, braised is higher in selenium, vitamin B3, vitamin B5, and vitamin B6, yet ham is higher in vitamin B1, iron, and zinc.
  • Ham's daily need coverage for sodium is 49% more.
  • Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, braised has 3 times more vitamin B5 than ham. While pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, braised has 1.03mg of vitamin B5, ham has only 0.403mg.
  • The amount of saturated fat in ham is lower.

We used Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, braised and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised 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" 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 16% 3.6% 23% 33% 30% 62% 95% 8.6% 1.3% 220%
Ham
Ham
3
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 +64.3%
Contains more CalciumCalcium +50%
Contains more CopperCopper +12.7%
Contains more PhosphorusPhosphorus +12.8%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +106.7%
Contains more IronIron +68.2%
Contains more ZincZinc +25.8%
Contains more ManganeseManganese +440%
~equal in Potassium ~287mg

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% 4.8% 15% 132% 55% 186% 62% 124% 84% 0% 0% 55%
Ham
Ham
2
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 +17.8%
Contains more Vitamin B3Vitamin B3 +146.2%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more CholineCholine +17.5%
Contains more Vitamin B1Vitamin B1 +43.3%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg
~equal in Vitamin B12 ~0.65µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised Ham DV% diff.
Sodium 66mg 1203mg 49%
Selenium 40.3µg 19.5µg 38%
Vitamin B3 9.905mg 4.023mg 37%
Vitamin B1 0.526mg 0.754mg 19%
Protein 29.2g 20.93g 17%
Vitamin B5 1.03mg 0.403mg 13%
Vitamin B6 0.537mg 0.4mg 11%
Iron 0.88mg 1.48mg 8%
Saturated fat 3.218g 1.81g 6%
Cholesterol 72mg 53mg 6%
Polyunsaturated fat 1.29g 0.54g 5%
Zinc 2.29mg 2.88mg 5%
Phosphorus 221mg 196mg 4%
Fats 8.31g 5.53g 4%
Choline 100mg 85.1mg 3%
Monounsaturated fat 3.625g 2.62g 3%
Vitamin B2 0.238mg 0.202mg 3%
Calories 200kcal 145kcal 3%
Magnesium 23mg 14mg 2%
Manganese 0.01mg 0.054mg 2%
Vitamin D 1µg 0.8µg 1%
Copper 0.089mg 0.079mg 1%
Potassium 261mg 287mg 1%
Vitamin B12 0.67µg 0.65µg 1%
Folate 0µg 3µg 1%
Vitamin D 38IU 32IU 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Calcium 12mg 8mg 0%
Vitamin E 0.24mg 0.25mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0.048g N/A
Tryptophan 0.348mg 0.251mg 0%
Threonine 1.284mg 0.931mg 0%
Isoleucine 1.383mg 0.918mg 0%
Leucine 2.403mg 1.661mg 0%
Lysine 2.597mg 1.775mg 0%
Methionine 0.8mg 0.553mg 0%
Phenylalanine 1.213mg 0.904mg 0%
Valine 1.477mg 0.908mg 0%
Histidine 1.188mg 0.75mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.044g N/A
Omega-6 - Linoleic acid 1.129g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 8% 62%
Protein: 29.2 g
Fats: 8.31 g
Carbs: 0 g
Water: 62.44 g
Other: 0.05 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 +39.5%
Contains more FatsFats +50.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +8640%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 45% 16%
Saturated fat: Sat. Fat 3.218 g
Monounsaturated fat: Mono. Fat 3.625 g
Polyunsaturated fat: Poly. Fat 1.29 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 +38.4%
Contains more Poly. FatPolyunsaturated fat +138.9%
Contains less Sat. FatSaturated fat -43.8%

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, top loin (chops), boneless, separable lean and fat, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167840/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.