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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 from 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.

Infographic

Pork jowl 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Ham
Contains less Sodium -97.9%
Contains more Calcium +100%
Contains more Iron +252.4%
Contains more Magnesium +366.7%
Contains more Phosphorus +127.9%
Contains more Potassium +93.9%
Contains more Zinc +242.9%
Contains more Copper +97.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 16% 3% 37% 14% 4% 23% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains less Sodium -97.9%
Contains more Calcium +100%
Contains more Iron +252.4%
Contains more Magnesium +366.7%
Contains more Phosphorus +127.9%
Contains more Potassium +93.9%
Contains more Zinc +242.9%
Contains more Copper +97.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B12 +26.2%
Contains more Vitamin B1 +95.3%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +344.4%
Contains more Folate +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +16%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B12 +26.2%
Contains more Vitamin B1 +95.3%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +344.4%
Contains more Folate +200%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pork jowl Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork jowl Ham Opinion
Net carbs 0g 1.5g Ham
Protein 6.38g 20.93g Ham
Fats 69.61g 5.53g Pork jowl
Carbs 0g 1.5g Ham
Calories 655kcal 145kcal Pork jowl
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 4mg 8mg Ham
Iron 0.42mg 1.48mg Ham
Magnesium 3mg 14mg Ham
Phosphorus 86mg 196mg Ham
Potassium 148mg 287mg Ham
Sodium 25mg 1203mg Pork jowl
Zinc 0.84mg 2.88mg Ham
Copper 0.04mg 0.079mg Ham
Vitamin A 9IU 0IU Pork jowl
Vitamin E 0.29mg 0.25mg Pork jowl
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.386mg 0.754mg Ham
Vitamin B2 0.236mg 0.202mg Pork jowl
Vitamin B3 4.535mg 4.023mg Pork jowl
Vitamin B5 0.25mg 0.403mg Ham
Vitamin B6 0.09mg 0.4mg Ham
Folate 1µg 3µg Ham
Vitamin B12 0.82µg 0.65µg Pork jowl
Vitamin K µg 0µg Ham
Tryptophan 0.021mg 0.251mg Ham
Threonine 0.21mg 0.931mg Ham
Isoleucine 0.168mg 0.918mg Ham
Leucine 0.446mg 1.661mg Ham
Lysine 0.528mg 1.775mg Ham
Methionine 0.095mg 0.553mg Ham
Phenylalanine 0.239mg 0.904mg Ham
Valine 0.305mg 0.908mg Ham
Histidine 0.072mg 0.75mg Ham
Cholesterol 90mg 53mg Ham
Trans Fat g g
Saturated Fat 25.26g 1.81g Ham
Monounsaturated Fat 32.89g 2.62g Pork jowl
Polyunsaturated fat 8.11g 0.54g Pork jowl

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
32
Pork jowl
45
Ham
Mineral Summary Score
14
Pork jowl
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Pork jowl
126%
Ham
Carbohydrates
0%
Pork jowl
2%
Ham
Fats
321%
Pork jowl
26%
Ham

Comparison summary

Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 1178mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 23.45g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.