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  6. Pork, fresh, variety meats and by-products, mechanically separated, raw vs. Ham

Pork, fresh, variety meats and by-products, mechanically separated, raw vs. Ham — In-Depth Nutrition Comparison

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How are pork, fresh, variety meats and by-products, mechanically separated, raw and ham different?

  • Pork, fresh, variety meats, and by-products, mechanically separated, raw is richer in iron, calcium, selenium, monounsaturated fat, and polyunsaturated fat, while ham is higher in vitamin B3.
  • Ham covers your daily need for sodium, 50% more than pork, fresh, variety meats, and by-products, mechanically separated, raw.
  • Pork, fresh, variety meats, and by-products, mechanically separated, raw contains 39 times more calcium than ham. Pork, fresh, variety meats, and by-products, mechanically separated, raw contains 315mg of calcium, while ham contains 8mg.
  • Ham is lower in saturated fat.

Pork, fresh, variety meats, and by-products, mechanically separated, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Pork, fresh, variety meats and by-products, mechanically separated, raw 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 11% 95% 26% 159% 27% 67% 86% 6.5% 1.4% 179%
Ham
Ham
2
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 MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +3837.5%
Contains more IronIron +187.2%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +68.7%
Contains more ZincZinc +18%
Contains more ManganeseManganese +390.9%
~equal in Potassium ~287mg
~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 2.3% 1% 0% 0% 174% 46% 59% 35% 85% 73% 0% 2.3% 0%
Ham
Ham
5
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +46.4%
Contains more Vitamin B3Vitamin B3 +26.9%
Contains more Vitamin B12Vitamin B12 +12.1%
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin B6 ~0.4mg
~equal in Vitamin K ~0µg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, variety meats and by-products, mechanically separated, raw Ham DV% diff.
Sodium 50mg 1203mg 50%
Saturated fat 9.82g 1.81g 36%
Iron 4.25mg 1.48mg 35%
Fats 26.54g 5.53g 32%
Calcium 315mg 8mg 31%
Selenium 32.9µg 19.5µg 24%
Monounsaturated fat 12.26g 2.62g 24%
Choline 85.1mg 15%
Polyunsaturated fat 2.44g 0.54g 13%
Protein 15.03g 20.93g 12%
Calories 304kcal 145kcal 8%
Cholesterol 77mg 53mg 8%
Vitamin B1 0.697mg 0.754mg 5%
Vitamin B3 3.171mg 4.023mg 5%
Zinc 2.44mg 2.88mg 4%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Vitamin B5 0.59mg 0.403mg 4%
Vitamin B12 0.58µg 0.65µg 3%
Vitamin E 0.25mg 2%
Manganese 0.011mg 0.054mg 2%
Vitamin B6 0.37mg 0.4mg 2%
Phosphorus 200mg 196mg 1%
Vitamin C 0.7mg 0mg 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Magnesium 16mg 14mg 0%
Potassium 298mg 287mg 0%
Copper 0.082mg 0.079mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B2 0.201mg 0.202mg 0%
Folate 3µg 3µg 0%
Tryptophan 0.202mg 0.251mg 0%
Threonine 0.617mg 0.931mg 0%
Isoleucine 0.689mg 0.918mg 0%
Leucine 1.099mg 1.661mg 0%
Lysine 1.18mg 1.775mg 0%
Methionine 0.313mg 0.553mg 0%
Phenylalanine 0.648mg 0.904mg 0%
Valine 0.913mg 0.908mg 0%
Histidine 0.54mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 27% 57%
Protein: 15.03 g
Fats: 26.54 g
Carbs: 0 g
Water: 56.87 g
Other: 1.56 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 +379.9%
Contains more ProteinProtein +39.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19%
Contains more OtherOther +180.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.82 g
Monounsaturated fat: Mono. Fat 12.26 g
Polyunsaturated fat: Poly. Fat 2.44 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 +367.9%
Contains more Poly. FatPolyunsaturated fat +351.9%
Contains less Sat. FatSaturated fat -81.6%

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, mechanically separated, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168272/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.