Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Pork, fresh, separable fat, cooked
  5. Compare
  6. Pork, fresh, separable fat, cooked vs. Ham

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

Compare

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.
  • 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% 8% 0% 27% 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% 12% 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 DV% diff.
Saturated fat 23.856g 1.81g 100%
Fats 66.1g 5.53g 93%
Polyunsaturated fat 11.538g 0.54g 73%
Monounsaturated fat 28.987g 2.62g 66%
Sodium 56mg 1203mg 50%
Vitamin B1 0.21mg 0.754mg 45%
Protein 7.06g 20.93g 28%
Calories 626kcal 145kcal 24%
Zinc 0.75mg 2.88mg 19%
Vitamin B6 0.192mg 0.4mg 16%
Selenium 11.5µg 19.5µg 15%
Iron 0.46mg 1.48mg 13%
Phosphorus 109mg 196mg 12%
Choline 32.9mg 85.1mg 9%
Cholesterol 79mg 53mg 9%
Vitamin B3 3.12mg 4.023mg 6%
Potassium 125mg 287mg 5%
Vitamin B12 0.54µg 0.65µg 5%
Vitamin D 72IU 32IU 5%
Vitamin D 1.8µg 0.8µg 5%
Vitamin A 24µg 0µg 3%
Vitamin B5 0.51mg 0.403mg 2%
Manganese 0.003mg 0.054mg 2%
Vitamin E 0mg 0.25mg 2%
Copper 0.09mg 0.079mg 1%
Folate 0µg 3µg 1%
Calcium 22mg 8mg 1%
Magnesium 9mg 14mg 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Vitamin B2 0.2mg 0.202mg 0%
Trans fat 0.475g N/A
Tryptophan 0.084mg 0.251mg 0%
Threonine 0.311mg 0.931mg 0%
Isoleucine 0.334mg 0.918mg 0%
Leucine 0.581mg 1.661mg 0%
Lysine 0.628mg 1.775mg 0%
Methionine 0.194mg 0.553mg 0%
Phenylalanine 0.293mg 0.904mg 0%
Valine 0.357mg 0.908mg 0%
Histidine 0.287mg 0.75mg 0%
Omega-3 - DHA 0.016g 0g N/A
Omega-3 - ALA 0.416g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Gamma-linoleic acid 0.022g N/A
Omega-6 - Eicosadienoic acid 0.418g N/A
Omega-6 - Linoleic acid 10.3g N/A

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
27%
Pork, fresh, separable fat, cooked
44%
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.