Pork, fresh, variety meats and by-products, liver, raw vs. Ham — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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% | |
| Manganese | 0.344mg | 0.054mg | 13% |
| Phosphorus | 288mg | 196mg | 13% |
| Monounsaturated fat | 0.52g | 2.62g | 5% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 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% |
| Carbs | 2.47g | 1.5g | 0% |
| Net carbs | 2.47g | 1.5g | N/A |
| 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% |
| 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% |