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Ham vs. Pork — In-Depth Nutrition Comparison

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What are the main differences between ham and pork?

  • Ham is richer in iron, yet pork is richer in selenium, vitamin B1, vitamin B2, phosphorus, vitamin B3, and vitamin B5.
  • Ham's daily need coverage for sodium is 50% higher.
  • Ham has 2 times more iron than pork. Ham has 1.48mg of iron, while pork has 0.87mg.
  • Pork contains less sodium.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types in this comparison.

Infographic

Ham vs Pork 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.
Ham
Ham
3
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%
Pork
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +70.1%
Contains more ZincZinc +20.5%
Contains more ManganeseManganese +500%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +47.4%
Contains more PhosphorusPhosphorus +25.5%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +132.3%
~equal in Copper ~0.073mg

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.
Ham
Ham
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Pork
Pork
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +62.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B2Vitamin B2 +58.9%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +66.7%
~equal in Vitamin B12 ~0.7µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Pork DV% diff.
Sodium 1203mg 62mg 50%
Selenium 19.5µg 45.3µg 47%
Saturated fat 1.81g 5.23g 16%
Protein 20.93g 27.32g 13%
Fats 5.53g 13.92g 13%
Vitamin B1 0.754mg 0.877mg 10%
Cholesterol 53mg 80mg 9%
Vitamin B2 0.202mg 0.321mg 9%
Monounsaturated fat 2.62g 6.19g 9%
Iron 1.48mg 0.87mg 8%
Phosphorus 196mg 246mg 7%
Vitamin B3 4.023mg 5.037mg 6%
Vitamin B5 0.403mg 0.698mg 6%
Calories 145kcal 242kcal 5%
Vitamin B6 0.4mg 0.464mg 5%
Potassium 287mg 423mg 4%
Zinc 2.88mg 2.39mg 4%
Polyunsaturated fat 0.54g 1.2g 4%
Vitamin D* 32 IU 53 IU 3%
Vitamin D 0.8µg 1.3µg 3%
Magnesium 14mg 28mg 3%
Manganese 0.054mg 0.009mg 2%
Vitamin B12 0.65µg 0.7µg 2%
Choline 85.1mg 93.9mg 2%
Vitamin C 0mg 0.6mg 1%
Carbs 1.5g 0g 1%
Calcium 8mg 19mg 1%
Copper 0.079mg 0.073mg 1%
Folate 3µg 5µg 1%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 69kcal 89kcal N/A
Weight per 100 calories 69g 41g N/A
Unsaturated / Saturated Fat ratio 1.7 1.4 N/A
Net carbs 1.5g 0g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.25mg 0.29mg 0%
Tryptophan 0.251mg 0.338mg 0%
Threonine 0.931mg 1.234mg 0%
Isoleucine 0.918mg 1.26mg 0%
Leucine 1.661mg 2.177mg 0%
Lysine 1.775mg 2.446mg 0%
Methionine 0.553mg 0.712mg 0%
Phenylalanine 0.904mg 1.086mg 0%
Valine 0.908mg 1.473mg 0%
Histidine 0.75mg 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.9%
Contains more OtherOther +391%
Contains more ProteinProtein +30.5%
Contains more FatsFats +151.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +136.3%
Contains more Poly. FatPolyunsaturated fat +122.2%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.