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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
44%
Minerals Daily Need Coverage Score
12%
55%
Comparison summary
Which food contains less Sodium?
Pork jowl contains less Sodium (difference - 1178mg)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 23.45g)
Which food is cheaper?
Ham is cheaper (difference - $0.3)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.