Pork, fresh, variety meats and by-products, liver, raw vs. Ham — In-Depth Nutrition Comparison
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The main differences between Pork, fresh, variety meats and by-products, liver, raw and Ham
- Ham contains less Vitamin B12, Vitamin A, Iron, Vitamin B2, Vitamin B5, Vitamin B3, Copper, Selenium, and Folate than Pork, fresh, variety meats and by-products, liver, raw.
- Daily need coverage for Vitamin B12 from Pork, fresh, variety meats and by-products, liver, raw is 1056% higher.
- Ham is lower in Cholesterol.
Food types used in this article are Pork, fresh, variety meats and by-products, liver, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
Infographic
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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 | +28.6% |
| Contains more CalciumCalcium | +12.5% |
| Contains more IronIron | +1474.3% |
| Contains more CopperCopper | +757% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +46.9% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +537% |
| Contains more SeleniumSelenium | +170.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1387.6% |
| Contains more Vitamin B3Vitamin B3 | +280.3% |
| Contains more Vitamin B5Vitamin B5 | +1550.1% |
| Contains more Vitamin B6Vitamin B6 | +72.5% |
| Contains more Vitamin B12Vitamin B12 | +3900% |
| Contains more FolateFolate | +6966.7% |
| Contains more Vitamin B1Vitamin B1 | +166.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.39 g
Fats:
3.65 g
Carbs:
2.47 g
Water:
71.06 g
Other:
1.43 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +64.7% |
| Contains more FatsFats | +51.5% |
| Contains more OtherOther | +205.6% |
~equal in
Protein
~20.93g
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.17 g
Monounsaturated Fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.87 g
Saturated Fat:
Sat. Fat
1.81 g
Monounsaturated Fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated Fat | -35.4% |
| Contains more Poly. FatPolyunsaturated fat | +61.1% |
| Contains more Mono. FatMonounsaturated Fat | +403.8% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 134kcal | 145kcal |
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| Protein | 21.39g | 20.93g |
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| Fats | 3.65g | 5.53g |
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| Vitamin C | 25.3mg | 0mg |
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| Net carbs | 2.47g | 1.5g |
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| Carbs | 2.47g | 1.5g |
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| Cholesterol | 301mg | 53mg |
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| Vitamin D | 32IU |
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| Magnesium | 18mg | 14mg |
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| Calcium | 9mg | 8mg |
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| Potassium | 273mg | 287mg |
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| Iron | 23.3mg | 1.48mg |
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| Copper | 0.677mg | 0.079mg |
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| Zinc | 5.76mg | 2.88mg |
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| Phosphorus | 288mg | 196mg |
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| Sodium | 87mg | 1203mg |
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| Vitamin A | 21650IU | 0IU |
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| Vitamin A | 6502µg | 0µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 0.8µg |
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| Manganese | 0.344mg | 0.054mg |
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| Selenium | 52.7µg | 19.5µg |
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| Vitamin B1 | 0.283mg | 0.754mg |
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| Vitamin B2 | 3.005mg | 0.202mg |
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| Vitamin B3 | 15.301mg | 4.023mg |
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| Vitamin B5 | 6.65mg | 0.403mg |
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| Vitamin B6 | 0.69mg | 0.4mg |
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| Vitamin B12 | 26µg | 0.65µg |
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| Folate | 212µg | 3µg |
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| Choline | 85.1mg |
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| Saturated Fat | 1.17g | 1.81g |
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| Monounsaturated Fat | 0.52g | 2.62g |
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| Polyunsaturated fat | 0.87g | 0.54g |
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| Tryptophan | 0.301mg | 0.251mg |
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| Threonine | 0.91mg | 0.931mg |
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| Isoleucine | 1.085mg | 0.918mg |
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| Leucine | 1.906mg | 1.661mg |
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| Lysine | 1.649mg | 1.775mg |
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| Methionine | 0.53mg | 0.553mg |
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| Phenylalanine | 1.047mg | 0.904mg |
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| Valine | 1.321mg | 0.908mg |
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| Histidine | 0.582mg | 0.75mg |
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| Omega-3 - DHA | 0.02g | 0g |
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| Omega-3 - DPA | 0.03g | 0g |
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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
492%
45%
Minerals Daily Need Coverage Score
176%
55%
Comparison summary
Which food is lower in Sugar?
Pork, fresh, variety meats and by-products, liver, raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork, fresh, variety meats and by-products, liver, raw contains less Sodium (difference - 1116mg)
Which food is lower in Saturated Fat?
Pork, fresh, variety meats and by-products, liver, raw is lower in Saturated Fat (difference - 0.64g)
Which food is lower in glycemic index?
Pork, fresh, variety meats and by-products, liver, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork, fresh, variety meats and by-products, liver, raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Pork, fresh, variety meats and by-products, liver, raw is relatively richer in minerals
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 248mg)
Which food is richer in vitamins?
?
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.