Pork jowl vs. Ham — In-Depth Nutrition Comparison
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How are pork jowl and ham different?
- Pork jowl is higher in vitamin B12; however, ham is richer in selenium, vitamin B1, vitamin B6, zinc, phosphorus, and iron.
- Daily need coverage for saturated fat for pork jowl is 117% higher.
- Pork jowl contains 2 times more cholesterol than ham. While pork jowl contains 90mg of cholesterol, ham contains only 53mg.
- Ham has less saturated fat.
Pork, fresh, variety meats, and by-products, jowl, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.
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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.
| Contains less SodiumSodium | -97.9% |
| Contains more MagnesiumMagnesium | +366.7% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +93.9% |
| Contains more IronIron | +252.4% |
| Contains more CopperCopper | +97.5% |
| Contains more ZincZinc | +242.9% |
| Contains more PhosphorusPhosphorus | +127.9% |
| Contains more ManganeseManganese | +980% |
| Contains more SeleniumSelenium | +1200% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16% |
| Contains more Vitamin B2Vitamin B2 | +16.8% |
| Contains more Vitamin B3Vitamin B3 | +12.7% |
| Contains more Vitamin B12Vitamin B12 | +26.2% |
| Contains more Vitamin B1Vitamin B1 | +95.3% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +344.4% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 25.26g | 1.81g | 107% |
| Fats | 69.61g | 5.53g | 99% |
| Monounsaturated fat | 32.89g | 2.62g | 76% |
| Sodium | 25mg | 1203mg | 51% |
| Polyunsaturated fat | 8.11g | 0.54g | 50% |
| Selenium | 1.5µg | 19.5µg | 33% |
| Vitamin B1 | 0.386mg | 0.754mg | 31% |
| Protein | 6.38g | 20.93g | 29% |
| Calories | 655kcal | 145kcal | 26% |
| Vitamin B6 | 0.09mg | 0.4mg | 24% |
| Zinc | 0.84mg | 2.88mg | 19% |
| Phosphorus | 86mg | 196mg | 16% |
| Choline | 85.1mg | 15% | |
| Iron | 0.42mg | 1.48mg | 13% |
| Cholesterol | 90mg | 53mg | 12% |
| Vitamin B12 | 0.82µg | 0.65µg | 7% |
| Vitamin D | 32IU | 4% | |
| Potassium | 148mg | 287mg | 4% |
| Copper | 0.04mg | 0.079mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin B2 | 0.236mg | 0.202mg | 3% |
| Vitamin B3 | 4.535mg | 4.023mg | 3% |
| Vitamin B5 | 0.25mg | 0.403mg | 3% |
| Magnesium | 3mg | 14mg | 3% |
| Manganese | 0.005mg | 0.054mg | 2% |
| Carbs | 0g | 1.5g | 1% |
| Folate | 1µg | 3µg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 4mg | 8mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin E | 0.29mg | 0.25mg | 0% |
| Tryptophan | 0.021mg | 0.251mg | 0% |
| Threonine | 0.21mg | 0.931mg | 0% |
| Isoleucine | 0.168mg | 0.918mg | 0% |
| Leucine | 0.446mg | 1.661mg | 0% |
| Lysine | 0.528mg | 1.775mg | 0% |
| Methionine | 0.095mg | 0.553mg | 0% |
| Phenylalanine | 0.239mg | 0.904mg | 0% |
| Valine | 0.305mg | 0.908mg | 0% |
| Histidine | 0.072mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1158.8% |
| Contains more ProteinProtein | +228.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +205% |
| Contains more OtherOther | +140.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1155.3% |
| Contains more Poly. FatPolyunsaturated fat | +1401.9% |
| Contains less Sat. FatSaturated fat | -92.8% |
