Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw vs. Ham — In-Depth Nutrition Comparison
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What are the main differences between pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw and ham?
- Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, raw is richer in vitamin B6, vitamin B3, selenium, and vitamin B5, yet ham is richer in iron, zinc, and vitamin B1.
- Ham's daily need coverage for sodium is 50% higher.
- Pork, fresh, loin, top loin (chops), boneless, separable lean,, and fat, raw has 2 times more vitamin B3 than ham. Pork, fresh, loin, top loin (chops), boneless, separable lean,, and fat, raw has 7.988mg of vitamin B3, while ham has 4.023mg.
- Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, raw contains less sodium.
We used Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +85.7% |
| Contains more PotassiumPotassium | +30% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains less SodiumSodium | -96% |
| Contains more SeleniumSelenium | +69.7% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +196% |
| Contains more CopperCopper | +41.1% |
| Contains more ZincZinc | +85.8% |
| Contains more ManganeseManganese | +671.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +98.6% |
| Contains more Vitamin B5Vitamin B5 | +80.4% |
| Contains more Vitamin B6Vitamin B6 | +81.5% |
| Contains more Vitamin EVitamin E | +92.3% |
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B1Vitamin B1 | +13% |
| Contains more Vitamin B12Vitamin B12 | +22.6% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +47.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.55 g
Fats:
6.94 g
Carbs:
0 g
Water:
70.38 g
Other:
1.13 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +25.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +286.7% |
~equal in
Protein
~20.93g
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.45 g
Monounsaturated fat:
Mono. Fat
2.985 g
Polyunsaturated fat:
Poly. Fat
0.878 g
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 | +13.9% |
| Contains more Poly. FatPolyunsaturated fat | +62.6% |
| Contains less Sat. FatSaturated fat | -26.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 48mg | 1203mg | 50% |
| Vitamin B3 | 7.988mg | 4.023mg | 25% |
| Selenium | 33.1µg | 19.5µg | 25% |
| Vitamin B6 | 0.726mg | 0.4mg | 25% |
| Iron | 0.5mg | 1.48mg | 12% |
| Zinc | 1.55mg | 2.88mg | 12% |
| Vitamin B1 | 0.667mg | 0.754mg | 7% |
| Vitamin B5 | 0.727mg | 0.403mg | 6% |
| Vitamin B12 | 0.53µg | 0.65µg | 5% |
| Choline | 57.8mg | 85.1mg | 5% |
| Cholesterol | 67mg | 53mg | 5% |
| Phosphorus | 226mg | 196mg | 4% |
| Copper | 0.056mg | 0.079mg | 3% |
| Potassium | 373mg | 287mg | 3% |
| Saturated fat | 2.45g | 1.81g | 3% |
| Magnesium | 26mg | 14mg | 3% |
| Polyunsaturated fat | 0.878g | 0.54g | 2% |
| Vitamin D | 0.4µg | 0.8µg | 2% |
| Manganese | 0.007mg | 0.054mg | 2% |
| Fats | 6.94g | 5.53g | 2% |
| Vitamin D | 18IU | 32IU | 2% |
| Folate | 0µg | 3µg | 1% |
| Monounsaturated fat | 2.985g | 2.62g | 1% |
| Calories | 155kcal | 145kcal | 1% |
| Protein | 21.55g | 20.93g | 1% |
| Vitamin B2 | 0.185mg | 0.202mg | 1% |
| Vitamin E | 0.13mg | 0.25mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 7mg | 8mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.064g | N/A | |
| Tryptophan | 0.227mg | 0.251mg | 0% |
| Threonine | 0.968mg | 0.931mg | 0% |
| Isoleucine | 1.06mg | 0.918mg | 0% |
| Leucine | 1.836mg | 1.661mg | 0% |
| Lysine | 1.999mg | 1.775mg | 0% |
| Methionine | 0.594mg | 0.553mg | 0% |
| Phenylalanine | 0.906mg | 0.904mg | 0% |
| Valine | 1.126mg | 0.908mg | 0% |
| Histidine | 0.931mg | 0.75mg | 0% |
| Omega-3 - ALA | 0.032g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.027g | N/A | |
| Omega-6 - Linoleic acid | 0.743g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
52%
44%
Minerals Daily Need Coverage Score
42%
55%
Comparison summary
Which food contains less Sodium?
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw contains less Sodium (difference - 1155mg)
Which food is lower in glycemic index?
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 0.64g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
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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?
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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.