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 for 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 26µg | 0.65µg | 1056% |
| Vitamin A | 6502µg | 0µg | 722% |
| Iron | 23.3mg | 1.48mg | 273% |
| Vitamin B2 | 3.005mg | 0.202mg | 216% |
| Vitamin B5 | 6.65mg | 0.403mg | 125% |
| Cholesterol | 301mg | 53mg | 83% |
| Vitamin B3 | 15.301mg | 4.023mg | 70% |
| Copper | 0.677mg | 0.079mg | 66% |
| Selenium | 52.7µg | 19.5µg | 60% |
| Folate | 212µg | 3µg | 52% |
| Sodium | 87mg | 1203mg | 49% |
| Vitamin B1 | 0.283mg | 0.754mg | 39% |
| Vitamin C | 25.3mg | 0mg | 28% |
| Zinc | 5.76mg | 2.88mg | 26% |
| Vitamin B6 | 0.69mg | 0.4mg | 22% |
| Choline | 85.1mg | 15% | |
| Phosphorus | 288mg | 196mg | 13% |
| Manganese | 0.344mg | 0.054mg | 13% |
| Monounsaturated fat | 0.52g | 2.62g | 5% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Fats | 3.65g | 5.53g | 3% |
| Saturated fat | 1.17g | 1.81g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.87g | 0.54g | 2% |
| Calories | 134kcal | 145kcal | 1% |
| Protein | 21.39g | 20.93g | 1% |
| Magnesium | 18mg | 14mg | 1% |
| Protein per 100 calories | 16g | 14g | N/A |
| Calories per 10 g protein | 63kcal | 69kcal | N/A |
| Weight per 100 calories | 75g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 1.2 | 1.7 | N/A |
| Net carbs | 2.47g | 1.5g | N/A |
| Carbs | 2.47g | 1.5g | 0% |
| Calcium | 9mg | 8mg | 0% |
| Potassium | 273mg | 287mg | 0% |
| Tryptophan | 0.301mg | 0.251mg | 0% |
| Threonine | 0.91mg | 0.931mg | 0% |
| Isoleucine | 1.085mg | 0.918mg | 0% |
| Leucine | 1.906mg | 1.661mg | 0% |
| Lysine | 1.649mg | 1.775mg | 0% |
| Methionine | 0.53mg | 0.553mg | 0% |
| Phenylalanine | 1.047mg | 0.904mg | 0% |
| Valine | 1.321mg | 0.908mg | 0% |
| Histidine | 0.582mg | 0.75mg | 0% |
| Omega-3 (DHA) | 0.02g | 0g | N/A |
| Omega-3 (DPA) | 0.03g | 0g | N/A |
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% |
~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% |