Pork, fresh, variety meats and by-products, spleen, cooked, braised vs. Ham — In-Depth Nutrition Comparison
Compare
Important differences between pork, fresh, variety meats and by-products, spleen, cooked, braised and ham
- Pork, fresh, variety meats, and by-products, spleen, cooked, braised has more iron, vitamin B12, selenium, protein, vitamin C, and phosphorus; however, ham has more vitamin B1 and vitamin B6.
- Pork, fresh, variety meats, and by-products, spleen, cooked, braised's daily need coverage for iron is 259% more.
- Ham is lower in cholesterol.
The food varieties used in the comparison are Pork, fresh, variety meats, and by-products, spleen, cooked, braised and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
Infographic
Infographic link
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 CalciumCalcium | +62.5% |
| Contains more IronIron | +1402% |
| Contains more CopperCopper | +68.4% |
| Contains more ZincZinc | +22.9% |
| Contains more PhosphorusPhosphorus | +44.4% |
| Contains less SodiumSodium | -91.1% |
| Contains more SeleniumSelenium | +154.4% |
| Contains more PotassiumPotassium | +26.4% |
| Contains more ManganeseManganese | +20% |
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 B2Vitamin B2 | +27.7% |
| Contains more Vitamin B3Vitamin B3 | +47.6% |
| Contains more Vitamin B5Vitamin B5 | +121.3% |
| Contains more Vitamin B12Vitamin B12 | +324.6% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +442.4% |
| Contains more Vitamin B6Vitamin B6 | +566.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 22.23mg | 1.48mg | 259% |
| Cholesterol | 504mg | 53mg | 150% |
| Vitamin B12 | 2.76µg | 0.65µg | 88% |
| Selenium | 49.6µg | 19.5µg | 55% |
| Vitamin B1 | 0.139mg | 0.754mg | 51% |
| Sodium | 107mg | 1203mg | 48% |
| Vitamin B6 | 0.06mg | 0.4mg | 26% |
| Protein | 28.2g | 20.93g | 15% |
| Choline | 85.1mg | 15% | |
| Vitamin C | 11.6mg | 0mg | 13% |
| Phosphorus | 283mg | 196mg | 12% |
| Vitamin B3 | 5.938mg | 4.023mg | 12% |
| Vitamin B5 | 0.892mg | 0.403mg | 10% |
| Copper | 0.133mg | 0.079mg | 6% |
| Zinc | 3.54mg | 2.88mg | 6% |
| Fats | 3.2g | 5.53g | 4% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Vitamin B2 | 0.258mg | 0.202mg | 4% |
| Monounsaturated fat | 0.86g | 2.62g | 4% |
| Saturated fat | 1.06g | 1.81g | 3% |
| Potassium | 227mg | 287mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.23g | 0.54g | 2% |
| Carbs | 0g | 1.5g | 1% |
| Calcium | 13mg | 8mg | 1% |
| Calories | 149kcal | 145kcal | 0% |
| Protein per 100 calories | 19g | 14g | N/A |
| Calories per 10 g protein | 53kcal | 69kcal | N/A |
| Weight per 100 calories | 67g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 1 | 1.7 | N/A |
| Net carbs | 0g | 1.5g | N/A |
| Magnesium | 15mg | 14mg | 0% |
| Manganese | 0.045mg | 0.054mg | 0% |
| Folate | 4µg | 3µg | 0% |
| Tryptophan | 0.289mg | 0.251mg | 0% |
| Threonine | 1.128mg | 0.931mg | 0% |
| Isoleucine | 1.259mg | 0.918mg | 0% |
| Leucine | 2.306mg | 1.661mg | 0% |
| Lysine | 2.107mg | 1.775mg | 0% |
| Methionine | 0.523mg | 0.553mg | 0% |
| Phenylalanine | 1.205mg | 0.904mg | 0% |
| Valine | 1.534mg | 0.908mg | 0% |
| Histidine | 0.672mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.2 g
Fats:
3.2 g
Carbs:
0 g
Water:
66.7 g
Other:
1.9 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +34.7% |
| Contains more FatsFats | +72.8% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.06 g
Monounsaturated fat:
Mono. Fat
0.86 g
Polyunsaturated fat:
Poly. Fat
0.23 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 | -41.4% |
| Contains more Mono. FatMonounsaturated fat | +204.7% |
| Contains more Poly. FatPolyunsaturated fat | +134.8% |