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  6. Pork shoulder vs. Ham

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 monounsaturated fat; however, ham has more iron.
  • Daily need coverage for sodium for ham is 49% higher.
  • Ham has 3 times less saturated fat than pork shoulder. Pork shoulder has 6.24g of saturated fat, while ham has 1.81g.

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.

Infographic

Pork shoulder 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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%
~equal in Potassium ~287mg
~equal in Copper ~0.079mg
~equal in Zinc ~2.88mg
~equal in Phosphorus ~196mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0.67% 3.8% 26% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
Ham
Ham
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin B3 ~4.023mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork shoulder Ham DV% diff.
Sodium 65mg 1203mg 49%
Saturated fat 6.24g 1.81g 20%
Fats 17.99g 5.53g 19%
Monounsaturated fat 8.01g 2.62g 13%
Selenium 25.5µg 19.5µg 11%
Polyunsaturated fat 1.92g 0.54g 9%
Protein 17.18g 20.93g 8%
Cholesterol 71mg 53mg 6%
Vitamin B5 0.719mg 0.403mg 6%
Vitamin B2 0.275mg 0.202mg 6%
Vitamin D 1.7µg 0.8µg 5%
Calories 236kcal 145kcal 5%
Vitamin D 70IU 32IU 5%
Iron 1.05mg 1.48mg 5%
Vitamin B12 0.74µg 0.65µg 4%
Choline 60.6mg 85.1mg 4%
Vitamin B6 0.348mg 0.4mg 4%
Phosphorus 182mg 196mg 2%
Manganese 0.011mg 0.054mg 2%
Zinc 2.7mg 2.88mg 2%
Vitamin C 0.7mg 0mg 1%
Carbs 0g 1.5g 1%
Folate 5µg 3µg 1%
Copper 0.084mg 0.079mg 1%
Vitamin B3 3.833mg 4.023mg 1%
Magnesium 18mg 14mg 1%
Vitamin B1 0.767mg 0.754mg 1%
Calcium 15mg 8mg 1%
Net carbs 0g 1.5g N/A
Potassium 302mg 287mg 0%
Vitamin E 0.19mg 0.25mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.208mg 0.251mg 0%
Threonine 0.768mg 0.931mg 0%
Isoleucine 0.781mg 0.918mg 0%
Leucine 1.36mg 1.661mg 0%
Lysine 1.531mg 1.775mg 0%
Methionine 0.441mg 0.553mg 0%
Phenylalanine 0.681mg 0.904mg 0%
Valine 0.921mg 0.908mg 0%
Histidine 0.656mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 g
Ham
Ham
4
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 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
39% 50% 12%
Saturated fat: Sat. Fat 6.24 g
Monounsaturated fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 g
Ham
Ham
1
36% 53% 11%
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%

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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 shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.