Pork leg vs. Ham — In-Depth Nutrition Comparison
Compare
Important differences between pork leg and ham
- Pork leg has more selenium, vitamin B5, and monounsaturated fat; however, ham has more zinc and iron.
- Ham's daily need coverage for sodium is 50% more.
- Pork leg has 4 times more saturated fat than ham. Pork leg has 6.54g of saturated fat, while ham has 1.81g.
The food varieties used in the comparison are Pork, fresh, leg (ham), whole, separable lean, and fat, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| Contains more MagnesiumMagnesium | +42.9% |
| Contains less SodiumSodium | -96.1% |
| Contains more SeleniumSelenium | +50.8% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +74.1% |
| Contains more CopperCopper | +21.5% |
| Contains more ZincZinc | +49.2% |
| Contains more ManganeseManganese | +134.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13.7% |
| Contains more Vitamin B5Vitamin B5 | +70% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 47mg | 1203mg | 50% |
| Saturated fat | 6.54g | 1.81g | 22% |
| Fats | 18.87g | 5.53g | 21% |
| Selenium | 29.4µg | 19.5µg | 18% |
| Choline | 85.1mg | 15% | |
| Monounsaturated fat | 8.38g | 2.62g | 14% |
| Polyunsaturated fat | 2.01g | 0.54g | 10% |
| Zinc | 1.93mg | 2.88mg | 9% |
| Iron | 0.85mg | 1.48mg | 8% |
| Cholesterol | 73mg | 53mg | 7% |
| Protein | 17.43g | 20.93g | 7% |
| Vitamin B5 | 0.685mg | 0.403mg | 6% |
| Calories | 245kcal | 145kcal | 5% |
| Vitamin B3 | 4.574mg | 4.023mg | 3% |
| Vitamin D | 0.5µg | 0.8µg | 2% |
| Vitamin B1 | 0.736mg | 0.754mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Copper | 0.065mg | 0.079mg | 2% |
| Vitamin D | 20IU | 32IU | 2% |
| Vitamin B12 | 0.63µg | 0.65µg | 1% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Folate | 7µg | 3µg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Magnesium | 20mg | 14mg | 1% |
| Potassium | 315mg | 287mg | 1% |
| Manganese | 0.023mg | 0.054mg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 5mg | 8mg | 0% |
| Phosphorus | 199mg | 196mg | 0% |
| Vitamin B2 | 0.2mg | 0.202mg | 0% |
| Vitamin B6 | 0.401mg | 0.4mg | 0% |
| Tryptophan | 0.208mg | 0.251mg | 0% |
| Threonine | 0.776mg | 0.931mg | 0% |
| Isoleucine | 0.787mg | 0.918mg | 0% |
| Leucine | 1.376mg | 1.661mg | 0% |
| Lysine | 1.55mg | 1.775mg | 0% |
| Methionine | 0.444mg | 0.553mg | 0% |
| Phenylalanine | 0.689mg | 0.904mg | 0% |
| Valine | 0.931mg | 0.908mg | 0% |
| Histidine | 0.659mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +241.2% |
| Contains more ProteinProtein | +20.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +255.3% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +219.8% |
| Contains more Poly. FatPolyunsaturated fat | +272.2% |
| Contains less Sat. FatSaturated fat | -72.3% |
