Pork shoulder vs. Ham — In-Depth Nutrition Comparison
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The main differences between Pork shoulder and Ham
- Pork shoulder has more Selenium, Vitamin D, Vitamin B5, Vitamin B2, and Polyunsaturated fat, however, Ham has more Iron.
- Daily need coverage for Sodium from Ham is 49% higher.
- Ham has 4 times less Polyunsaturated fat than Pork shoulder. Pork shoulder has 1.92g of Polyunsaturated fat, while Ham has 0.54g.
- Ham is lower in Saturated Fat.
Food types used in this article are Pork, fresh, shoulder, whole, separable lean and fat, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +87.5% |
| Contains less SodiumSodium | -94.6% |
| Contains more SeleniumSelenium | +30.8% |
| Contains more IronIron | +41% |
| Contains more ManganeseManganese | +390.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +112.5% |
| Contains more Vitamin B2Vitamin B2 | +36.1% |
| Contains more Vitamin B5Vitamin B5 | +78.4% |
| Contains more Vitamin B12Vitamin B12 | +13.8% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin EVitamin E | +31.6% |
| Contains more Vitamin B6Vitamin B6 | +14.9% |
| Contains more CholineCholine | +40.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.18 g
Fats:
17.99 g
Carbs:
0 g
Water:
64.02 g
Other:
0.81 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +225.3% |
| Contains more ProteinProtein | +21.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +439.5% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
6.24 g
Monounsaturated Fat:
Mono. Fat
8.01 g
Polyunsaturated fat:
Poly. Fat
1.92 g
Saturated Fat:
Sat. Fat
1.81 g
Monounsaturated Fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Mono. FatMonounsaturated Fat | +205.7% |
| Contains more Poly. FatPolyunsaturated fat | +255.6% |
| Contains less Sat. FatSaturated Fat | -71% |
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 price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 236kcal | 145kcal |
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| Protein | 17.18g | 20.93g |
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| Fats | 17.99g | 5.53g |
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| Vitamin C | 0.7mg | 0mg |
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| Net carbs | 0g | 1.5g |
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| Carbs | 0g | 1.5g |
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| Cholesterol | 71mg | 53mg |
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| Vitamin D | 70IU | 32IU |
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| Magnesium | 18mg | 14mg |
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| Calcium | 15mg | 8mg |
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| Potassium | 302mg | 287mg |
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| Iron | 1.05mg | 1.48mg |
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| Copper | 0.084mg | 0.079mg |
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| Zinc | 2.7mg | 2.88mg |
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| Phosphorus | 182mg | 196mg |
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| Sodium | 65mg | 1203mg |
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| Vitamin A | 7IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.19mg | 0.25mg |
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| Vitamin D | 1.7µg | 0.8µg |
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| Manganese | 0.011mg | 0.054mg |
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| Selenium | 25.5µg | 19.5µg |
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| Vitamin B1 | 0.767mg | 0.754mg |
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| Vitamin B2 | 0.275mg | 0.202mg |
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| Vitamin B3 | 3.833mg | 4.023mg |
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| Vitamin B5 | 0.719mg | 0.403mg |
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| Vitamin B6 | 0.348mg | 0.4mg |
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| Vitamin B12 | 0.74µg | 0.65µg |
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| Folate | 5µg | 3µg |
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| Choline | 60.6mg | 85.1mg |
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| Saturated Fat | 6.24g | 1.81g |
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| Monounsaturated Fat | 8.01g | 2.62g |
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| Polyunsaturated fat | 1.92g | 0.54g |
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| Tryptophan | 0.208mg | 0.251mg |
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| Threonine | 0.768mg | 0.931mg |
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| Isoleucine | 0.781mg | 0.918mg |
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| Leucine | 1.36mg | 1.661mg |
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| Lysine | 1.531mg | 1.775mg |
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| Methionine | 0.441mg | 0.553mg |
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| Phenylalanine | 0.681mg | 0.904mg |
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| Valine | 0.921mg | 0.908mg |
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| Histidine | 0.656mg | 0.75mg |
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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
49%
45%
Minerals Daily Need Coverage Score
41%
55%
Comparison summary
Which food contains less Sodium?
Pork shoulder contains less Sodium (difference - 1138mg)
Which food is cheaper?
Pork shoulder is cheaper (difference - $0.5)
Which food is richer in vitamins?
Pork shoulder is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 4.43g)
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 minerals?
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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.