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Pork, fresh, separable fat, cooked vs. Ham — In-Depth Nutrition Comparison

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Differences between pork, fresh, separable fat, cooked and ham

  • Pork, fresh, separable fat, cooked contains less vitamin B1, zinc, vitamin B6, selenium, iron, phosphorus, and choline than ham.
  • Pork, fresh, separable fat, cooked's daily need coverage for saturated Fat is 110% higher.
  • Ham contains 13 times less Saturated Fat than pork, fresh, separable fat, cooked. Pork, fresh, separable fat, cooked contains 23.856g of Saturated Fat, while ham contains 1.81g.
  • The amount of saturated Fat in ham is lower.

The food types used in this comparison are Pork, fresh, separable fat, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pork, fresh, separable fat, cooked 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 6.4% 6.6% 11% 17% 30% 20% 47% 7.3% 0.39% 63%
Ham
Ham
7
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 CalciumCalcium +175%
Contains more CopperCopper +13.9%
Contains less SodiumSodium -95.3%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +129.6%
Contains more IronIron +221.7%
Contains more ZincZinc +284%
Contains more PhosphorusPhosphorus +79.8%
Contains more ManganeseManganese +1700%
Contains more SeleniumSelenium +69.6%

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% 4.8% 0% 54% 53% 46% 59% 31% 44% 68% 0% 0% 18%
Ham
Ham
7
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +125%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +259%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more Vitamin B12Vitamin B12 +20.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +158.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 66% 26%
Protein: 7.06 g
Fats: 66.1 g
Carbs: 0 g
Water: 26.26 g
Other: 0.58 g
Ham
Ham
4
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 +1095.3%
Contains more ProteinProtein +196.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +157.7%
Contains more OtherOther +653.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 45% 18%
Saturated Fat: Sat. Fat 23.856 g
Monounsaturated Fat: Mono. Fat 28.987 g
Polyunsaturated fat: Poly. Fat 11.538 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 +1006.4%
Contains more Poly. FatPolyunsaturated fat +2036.7%
Contains less Sat. FatSaturated Fat -92.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork, fresh, separable fat, cooked Ham
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pork, fresh, separable fat, cooked Ham Opinion
Calories 626kcal 145kcal Pork, fresh, separable fat, cooked
Protein 7.06g 20.93g Ham
Fats 66.1g 5.53g Pork, fresh, separable fat, cooked
Net carbs 0g 1.5g Ham
Carbs 0g 1.5g Ham
Cholesterol 79mg 53mg Ham
Vitamin D 72IU 32IU Pork, fresh, separable fat, cooked
Magnesium 9mg 14mg Ham
Calcium 22mg 8mg Pork, fresh, separable fat, cooked
Potassium 125mg 287mg Ham
Iron 0.46mg 1.48mg Ham
Copper 0.09mg 0.079mg Pork, fresh, separable fat, cooked
Zinc 0.75mg 2.88mg Ham
Phosphorus 109mg 196mg Ham
Sodium 56mg 1203mg Pork, fresh, separable fat, cooked
Vitamin A 80IU 0IU Pork, fresh, separable fat, cooked
Vitamin A 24µg 0µg Pork, fresh, separable fat, cooked
Vitamin E 0mg 0.25mg Ham
Vitamin D 1.8µg 0.8µg Pork, fresh, separable fat, cooked
Manganese 0.003mg 0.054mg Ham
Selenium 11.5µg 19.5µg Ham
Vitamin B1 0.21mg 0.754mg Ham
Vitamin B2 0.2mg 0.202mg Ham
Vitamin B3 3.12mg 4.023mg Ham
Vitamin B5 0.51mg 0.403mg Pork, fresh, separable fat, cooked
Vitamin B6 0.192mg 0.4mg Ham
Vitamin B12 0.54µg 0.65µg Ham
Folate 0µg 3µg Ham
Trans Fat 0.475g Ham
Choline 32.9mg 85.1mg Ham
Saturated Fat 23.856g 1.81g Ham
Monounsaturated Fat 28.987g 2.62g Pork, fresh, separable fat, cooked
Polyunsaturated fat 11.538g 0.54g Pork, fresh, separable fat, cooked
Tryptophan 0.084mg 0.251mg Ham
Threonine 0.311mg 0.931mg Ham
Isoleucine 0.334mg 0.918mg Ham
Leucine 0.581mg 1.661mg Ham
Lysine 0.628mg 1.775mg Ham
Methionine 0.194mg 0.553mg Ham
Phenylalanine 0.293mg 0.904mg Ham
Valine 0.357mg 0.908mg Ham
Histidine 0.287mg 0.75mg Ham
Omega-3 - DHA 0.016g 0g Pork, fresh, separable fat, cooked
Omega-3 - ALA 0.416g Pork, fresh, separable fat, cooked
Omega-3 - DPA 0.04g 0g Pork, fresh, separable fat, cooked
Omega-6 - Gamma-linoleic acid 0.022g Pork, fresh, separable fat, cooked
Omega-6 - Eicosadienoic acid 0.418g Pork, fresh, separable fat, cooked
Omega-6 - Linoleic acid 10.3g Pork, fresh, separable fat, cooked

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork, fresh, separable fat, cooked Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
29%
Pork, fresh, separable fat, cooked
45%
Ham
Minerals Daily Need Coverage Score
21%
Pork, fresh, separable fat, cooked
55%
Ham

Comparison summary

Which food contains less Sodium?
Pork, fresh, separable fat, cooked
Pork, fresh, separable fat, cooked contains less Sodium (difference - 1147mg)
Which food is lower in glycemic index?
Pork, fresh, separable fat, cooked
Pork, fresh, separable fat, cooked is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork, fresh, separable fat, cooked
Pork, fresh, separable fat, cooked is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 22.046g)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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, separable fat, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168221/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.