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  6. Pork loin vs. Ham

Pork loin vs. Ham — In-Depth Nutrition Comparison

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The main differences between Pork loin and Ham

  • Pork loin has more Selenium, Vitamin B1, Vitamin B5, and Vitamin B6, however, Ham has more Zinc, and Iron.
  • Daily need coverage for Sodium from Ham is 50% higher.
  • Ham has 2 times less Saturated Fat than Pork loin. Pork loin has 4.36g of Saturated Fat, while Ham has 1.81g.

Food types used in this article are Pork, fresh, loin, whole, separable lean and fat, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pork loin vs Ham 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.
Pork loin
Pork loin
6
:
4
Ham
Ham
Contains more Calcium +125%
Contains more Magnesium +50%
Contains more Potassium +24%
Contains less Sodium -95.8%
Contains more Selenium +70.3%
Contains more Iron +87.3%
Contains more Zinc +65.5%
Contains more Copper +41.1%
Contains more Manganese +390.9%
Equal in Phosphorus - 196
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +125%
Contains more Magnesium +50%
Contains more Potassium +24%
Contains less Sodium -95.8%
Contains more Selenium +70.3%
Contains more Iron +87.3%
Contains more Zinc +65.5%
Contains more Copper +41.1%
Contains more Manganese +390.9%
Equal in Phosphorus - 196

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.
Pork loin
Pork loin
7
:
4
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.5%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +79.4%
Contains more Vitamin B6 +18%
Contains more Vitamin E +19%
Contains more Vitamin D +60%
Contains more Folate +200%
Contains more Vitamin B12 +22.6%
Pork loin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 0%
Ham
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 C +∞%
Contains more Vitamin B1 +19.5%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B3 +13.8%
Contains more Vitamin B5 +79.4%
Contains more Vitamin B6 +18%
Contains more Vitamin E +19%
Contains more Vitamin D +60%
Contains more Folate +200%
Contains more Vitamin B12 +22.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork loin
Pork loin
1
:
4
Ham
Ham
Contains more Fats +127.5%
Contains more Carbs +∞%
Contains more Other +475%
Equal in Protein - 20.93
Equal in Water - 67.67
Pork loin
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +127.5%
Contains more Carbs +∞%
Contains more Other +475%
Equal in Protein - 20.93
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork loin
Pork loin
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +114.1%
Contains more Polyunsaturated fat +148.1%
Contains less Saturated Fat -58.5%
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +114.1%
Contains more Polyunsaturated fat +148.1%
Contains less Saturated Fat -58.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork loin Ham
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork loin Ham Opinion
Net carbs 0g 1.5g Ham
Protein 19.74g 20.93g Ham
Fats 12.58g 5.53g Pork loin
Carbs 0g 1.5g Ham
Calories 198kcal 145kcal Pork loin
Calcium 18mg 8mg Pork loin
Iron 0.79mg 1.48mg Ham
Magnesium 21mg 14mg Pork loin
Phosphorus 197mg 196mg Pork loin
Potassium 356mg 287mg Pork loin
Sodium 50mg 1203mg Pork loin
Zinc 1.74mg 2.88mg Ham
Copper 0.056mg 0.079mg Ham
Manganese 0.011mg 0.054mg Ham
Selenium 33.2µg 19.5µg Pork loin
Vitamin A 7IU 0IU Pork loin
Vitamin A RAE 2µg 0µg Pork loin
Vitamin E 0.21mg 0.25mg Ham
Vitamin D 21IU 32IU Ham
Vitamin D 0.5µg 0.8µg Ham
Vitamin C 0.6mg 0mg Pork loin
Vitamin B1 0.901mg 0.754mg Pork loin
Vitamin B2 0.248mg 0.202mg Pork loin
Vitamin B3 4.58mg 4.023mg Pork loin
Vitamin B5 0.723mg 0.403mg Pork loin
Vitamin B6 0.472mg 0.4mg Pork loin
Folate 1µg 3µg Ham
Vitamin B12 0.53µg 0.65µg Ham
Tryptophan 0.244mg 0.251mg Ham
Threonine 0.891mg 0.931mg Ham
Isoleucine 0.91mg 0.918mg Ham
Leucine 1.572mg 1.661mg Ham
Lysine 1.766mg 1.775mg Ham
Methionine 0.514mg 0.553mg Ham
Phenylalanine 0.785mg 0.904mg Ham
Valine 1.064mg 0.908mg Pork loin
Histidine 0.77mg 0.75mg Pork loin
Cholesterol 63mg 53mg Ham
Saturated Fat 4.36g 1.81g Ham
Monounsaturated Fat 5.61g 2.62g Pork loin
Polyunsaturated fat 1.34g 0.54g Pork loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
51%
Pork loin
45%
Ham
Minerals Daily Need Coverage Score
42%
Pork loin
55%
Ham

Comparison summary

Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 1153mg)
Which food is cheaper?
Pork loin
Pork loin is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.55g)
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 minerals?
?
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.
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.