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

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

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Significant differences between pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried and ham

  • Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, pan-fried has more vitamin B3, selenium, vitamin B5, phosphorus, vitamin B6, and vitamin B12; however, ham is richer in vitamin B1 and iron.
  • Ham covers your daily sodium needs 49% more than pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, pan-fried.
  • Ham has 3 times less vitamin B5 than pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, pan-fried. Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, pan-fried has 1.359mg of vitamin B5, while ham has 0.403mg.
  • Ham contains less saturated fat.

Specific food types used in this comparison are Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, pan-fried and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried 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 18% 3.6% 33% 31% 32% 62% 121% 11% 1.3% 221%
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 +78.6%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +31%
Contains more CopperCopper +20.3%
Contains more PhosphorusPhosphorus +44.4%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +107.7%
Contains more IronIron +80.5%
Contains more ZincZinc +27.4%
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.
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% 4.4% 9% 159% 53% 197% 82% 129% 103% 0% 0% 55%
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 B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +161.6%
Contains more Vitamin B5Vitamin B5 +237.2%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more Vitamin B12Vitamin B12 +26.2%
Contains more CholineCholine +18.3%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried Ham DV% diff.
Sodium 86mg 1203mg 49%
Vitamin B3 10.523mg 4.023mg 41%
Selenium 40.5µg 19.5µg 38%
Vitamin B5 1.359mg 0.403mg 19%
Protein 29.36g 20.93g 17%
Vitamin B6 0.558mg 0.4mg 12%
Phosphorus 283mg 196mg 12%
Vitamin B1 0.635mg 0.754mg 10%
Iron 0.82mg 1.48mg 8%
Vitamin B12 0.82µg 0.65µg 7%
Saturated fat 3.058g 1.81g 6%
Cholesterol 70mg 53mg 6%
Zinc 2.26mg 2.88mg 6%
Polyunsaturated fat 1.278g 0.54g 5%
Fats 7.86g 5.53g 4%
Choline 100.7mg 85.1mg 3%
Calories 196kcal 145kcal 3%
Magnesium 25mg 14mg 3%
Potassium 376mg 287mg 3%
Manganese 0.01mg 0.054mg 2%
Vitamin B2 0.229mg 0.202mg 2%
Copper 0.095mg 0.079mg 2%
Monounsaturated fat 3.491g 2.62g 2%
Vitamin D 0.6µg 0.8µg 1%
Folate 0µg 3µg 1%
Vitamin D 23IU 32IU 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Calcium 12mg 8mg 0%
Vitamin E 0.22mg 0.25mg 0%
Vitamin A 4µg 0µg 0%
Trans fat 0.044g N/A
Tryptophan 0.349mg 0.251mg 0%
Threonine 1.291mg 0.931mg 0%
Isoleucine 1.39mg 0.918mg 0%
Leucine 2.417mg 1.661mg 0%
Lysine 2.612mg 1.775mg 0%
Methionine 0.805mg 0.553mg 0%
Phenylalanine 1.22mg 0.904mg 0%
Valine 1.485mg 0.908mg 0%
Histidine 1.194mg 0.75mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.043g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.043g N/A
Omega-6 - Linoleic acid 1.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 8% 63%
Protein: 29.36 g
Fats: 7.86 g
Carbs: 0 g
Water: 62.62 g
Other: 0.16 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 +40.3%
Contains more FatsFats +42.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2631.3%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 45% 16%
Saturated fat: Sat. Fat 3.058 g
Monounsaturated fat: Mono. Fat 3.491 g
Polyunsaturated fat: Poly. Fat 1.278 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 +33.2%
Contains more Poly. FatPolyunsaturated fat +136.7%
Contains less Sat. FatSaturated fat -40.8%

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, pan-fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167887/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.