Ham vs. Canadian bacon — In-Depth Nutrition Comparison
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Important differences between ham and Canadian bacon
- Ham has more iron, zinc, vitamin B6, vitamin B12, and vitamin B1; however, Canadian bacon has more selenium, vitamin B3, potassium, and phosphorus.
- Canadian bacon's daily need coverage for selenium is 56% more.
- Ham has 3 times more iron than Canadian bacon. Ham has 1.48mg of iron, while Canadian bacon has 0.56mg.
- Canadian bacon is lower in sodium.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Canadian bacon, cooked, pan-fried.
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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 CalciumCalcium | +14.3% |
| Contains more IronIron | +164.3% |
| Contains more CopperCopper | +25.4% |
| Contains more ZincZinc | +66.5% |
| Contains more ManganeseManganese | +237.5% |
| Contains more MagnesiumMagnesium | +92.9% |
| Contains more PotassiumPotassium | +248.1% |
| Contains more PhosphorusPhosphorus | +57.7% |
| Contains less SodiumSodium | -17.5% |
| Contains more SeleniumSelenium | +158.5% |
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 DVitamin D | +300% |
| Contains more Vitamin B1Vitamin B1 | +12.7% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more Vitamin B12Vitamin B12 | +51.2% |
| Contains more Vitamin EVitamin E | +64% |
| Contains more Vitamin B3Vitamin B3 | +148.3% |
| Contains more Vitamin B5Vitamin B5 | +78.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.5µg | 50.4µg | 56% |
| Vitamin B3 | 4.023mg | 9.988mg | 37% |
| Potassium | 287mg | 999mg | 21% |
| Phosphorus | 196mg | 309mg | 16% |
| Protein | 20.93g | 28.31g | 15% |
| Iron | 1.48mg | 0.56mg | 12% |
| Zinc | 2.88mg | 1.73mg | 10% |
| Sodium | 1203mg | 993mg | 9% |
| Vitamin B6 | 0.4mg | 0.28mg | 9% |
| Vitamin B12 | 0.65µg | 0.43µg | 9% |
| Vitamin B1 | 0.754mg | 0.669mg | 7% |
| Vitamin B5 | 0.403mg | 0.72mg | 6% |
| Cholesterol | 53mg | 67mg | 5% |
| Fats | 5.53g | 2.78g | 4% |
| Choline | 85.1mg | 104.8mg | 4% |
| Saturated fat | 1.81g | 1.039g | 4% |
| Vitamin D* | 32 IU | 9 IU | 3% |
| Vitamin D | 0.8µg | 0.2µg | 3% |
| Magnesium | 14mg | 27mg | 3% |
| Monounsaturated fat | 2.62g | 1.255g | 3% |
| Copper | 0.079mg | 0.063mg | 2% |
| Manganese | 0.054mg | 0.016mg | 2% |
| Vitamin E | 0.25mg | 0.41mg | 1% |
| Vitamin B2 | 0.202mg | 0.185mg | 1% |
| Calories | 145kcal | 146kcal | 0% |
| Protein per 100 calories | 14g | 19g | N/A |
| Calories per 10 g protein | 69kcal | 52kcal | N/A |
| Weight per 100 calories | 69g | 68g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 1.7 | N/A |
| Net carbs | 1.5g | 1.8g | N/A |
| Carbs | 1.5g | 1.8g | 0% |
| Calcium | 8mg | 7mg | 0% |
| Sugar | 0g | 1.2g | N/A |
| Vitamin K | 0µg | 0.2µg | 0% |
| Folate | 3µg | 4µg | 0% |
| Trans fat | 0.008g | N/A | |
| Polyunsaturated fat | 0.54g | 0.485g | 0% |
| Tryptophan | 0.251mg | 0.332mg | 0% |
| Threonine | 0.931mg | 1.226mg | 0% |
| Isoleucine | 0.918mg | 1.32mg | 0% |
| Leucine | 1.661mg | 2.294mg | 0% |
| Lysine | 1.775mg | 2.479mg | 0% |
| Methionine | 0.553mg | 0.764mg | 0% |
| Phenylalanine | 0.904mg | 1.158mg | 0% |
| Valine | 0.908mg | 1.41mg | 0% |
| Histidine | 0.75mg | 1.134mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.003g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
28.31 g
Fats:
2.78 g
Carbs:
1.8 g
Water:
62.5 g
Other:
4.61 g
| Contains more FatsFats | +98.9% |
| Contains more ProteinProtein | +35.3% |
| Contains more CarbsCarbs | +20% |
~equal in
Water
~62.5g
~equal in
Other
~4.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
1.039 g
Monounsaturated fat:
Mono. Fat
1.255 g
Polyunsaturated fat:
Poly. Fat
0.485 g
| Contains more Mono. FatMonounsaturated fat | +108.8% |
| Contains more Poly. FatPolyunsaturated fat | +11.3% |
| Contains less Sat. FatSaturated fat | -42.6% |
