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  6. Pork, fresh, variety meats and by-products, lungs, cooked, braised vs. Ham

Pork, fresh, variety meats and by-products, lungs, cooked, braised vs. Ham — In-Depth Nutrition Comparison

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What are the differences between pork, fresh, variety meats and by-products, lungs, cooked, braised and ham?

  • Pork, fresh, variety meats, and by-products, lungs, cooked, braised is higher in iron, vitamin B12, vitamin B2, vitamin C, and selenium, yet ham is higher in vitamin B1, vitamin B6, and vitamin B3.
  • Pork, fresh, variety meats, and by-products, lungs, cooked, braised's daily need coverage for iron is 187% more.
  • The amount of cholesterol in ham is lower.

We used Pork, fresh, variety meats, and by-products, lungs, cooked, braised and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

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Pork, fresh, variety meats and by-products, lungs, cooked, braised vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 13% 615% 27% 67% 80% 11% 2% 128%
Ham
Ham
4
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 IronIron +1008.8%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +90.1%
Contains more ZincZinc +17.6%
Contains more ManganeseManganese +260%
~equal in Calcium ~8mg
~equal in Copper ~0.079mg
~equal in Phosphorus ~196mg

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 26% 0% 0% 0% 20% 74% 26% 40% 18% 254% 0% 1.5% 0%
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 CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B5Vitamin B5 +64.5%
Contains more Vitamin B12Vitamin B12 +212.3%
Contains more Vitamin B1Vitamin B1 +854.4%
Contains more Vitamin B3Vitamin B3 +194.9%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +50%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, variety meats and by-products, lungs, cooked, braised Ham DV% diff.
Iron 16.41mg 1.48mg 187%
Cholesterol 387mg 53mg 111%
Vitamin B12 2.03µg 0.65µg 58%
Vitamin B1 0.079mg 0.754mg 56%
Sodium 81mg 1203mg 49%
Vitamin B6 0.08mg 0.4mg 25%
Vitamin B3 1.364mg 4.023mg 17%
Choline 85.1mg 15%
Vitamin B2 0.322mg 0.202mg 9%
Protein 16.6g 20.93g 9%
Vitamin C 7.9mg 0mg 9%
Selenium 23.4µg 19.5µg 7%
Vitamin B5 0.663mg 0.403mg 5%
Monounsaturated fat 0.7g 2.62g 5%
Vitamin D 32IU 4%
Zinc 2.45mg 2.88mg 4%
Vitamin D 0.8µg 4%
Fats 3.1g 5.53g 4%
Potassium 151mg 287mg 4%
Saturated fat 1.09g 1.81g 3%
Calories 99kcal 145kcal 2%
Manganese 0.015mg 0.054mg 2%
Vitamin E 0.25mg 2%
Phosphorus 186mg 196mg 1%
Carbs 0g 1.5g 1%
Polyunsaturated fat 0.38g 0.54g 1%
Net carbs 0g 1.5g N/A
Magnesium 12mg 14mg 0%
Calcium 8mg 8mg 0%
Copper 0.08mg 0.079mg 0%
Folate 2µg 3µg 0%
Tryptophan 0.146mg 0.251mg 0%
Threonine 0.584mg 0.931mg 0%
Isoleucine 0.664mg 0.918mg 0%
Leucine 1.288mg 1.661mg 0%
Lysine 1.211mg 1.775mg 0%
Methionine 0.268mg 0.553mg 0%
Phenylalanine 0.691mg 0.904mg 0%
Valine 0.988mg 0.908mg 0%
Histidine 0.42mg 0.75mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.01g 0g N/A
Omega-3 - DPA 0.03g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 3% 80%
Protein: 16.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 80 g
Other: 0.3 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 WaterWater +18.2%
Contains more ProteinProtein +26.1%
Contains more FatsFats +78.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1356.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 32% 18%
Saturated fat: Sat. Fat 1.09 g
Monounsaturated fat: Mono. Fat 0.7 g
Polyunsaturated fat: Poly. Fat 0.38 g
Ham
Ham
2
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 less Sat. FatSaturated fat -39.8%
Contains more Mono. FatMonounsaturated fat +274.3%
Contains more Poly. FatPolyunsaturated fat +42.1%

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, variety meats and by-products, lungs, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168271/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.