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  6. Pork Meat vs. Ham

Pork Meat vs. Ham — In-Depth Nutrition Comparison

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A recap on the differences between pork Meat and ham

  • Ham has less selenium, vitamin B6, vitamin B3, vitamin B1, vitamin B2, protein, vitamin B5, and phosphorus.
  • Ham covers your daily sodium needs 50% more than pork Meat.
  • Ham contains 3 times less vitamin B5 than pork Meat. Pork Meat contains 1.012mg of vitamin B5, while ham contains 0.403mg.
  • Ham has less cholesterol.

Food varieties used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pork Meat vs Ham infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Ham
Ham
4
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 +107.1%
Contains more PotassiumPotassium +46.7%
Contains more CopperCopper +40.5%
Contains more PhosphorusPhosphorus +36.2%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +95.9%
Contains more CalciumCalcium +33.3%
Contains more IronIron +28.7%
Contains more ZincZinc +19%
Contains more ManganeseManganese +315.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 3% 0% 1.6% 238% 89% 139% 61% 171% 71% 0% 0%
Ham
Ham
4
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%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +91.6%
Contains more Vitamin B3Vitamin B3 +84.7%
Contains more Vitamin B5Vitamin B5 +151.1%
Contains more Vitamin B6Vitamin B6 +84.8%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B12Vitamin B12 +14%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork Meat Ham DV% diff.
Sodium 57mg 1203mg 50%
Selenium 38.2µg 19.5µg 34%
Vitamin B6 0.739mg 0.4mg 26%
Vitamin B3 7.432mg 4.023mg 21%
Vitamin B1 0.95mg 0.754mg 16%
Vitamin B2 0.387mg 0.202mg 14%
Vitamin B5 1.012mg 0.403mg 12%
Protein 26.17g 20.93g 10%
Phosphorus 267mg 196mg 10%
Cholesterol 73mg 53mg 7%
Magnesium 29mg 14mg 4%
Potassium 421mg 287mg 4%
Iron 1.15mg 1.48mg 4%
Copper 0.111mg 0.079mg 4%
Zinc 2.42mg 2.88mg 4%
Fats 3.51g 5.53g 3%
Vitamin D* 10 IU 32 IU 3%
Vitamin D 0.2µg 0.8µg 3%
Vitamin B12 0.57µg 0.65µg 3%
Saturated fat 1.198g 1.81g 3%
Monounsaturated fat 1.334g 2.62g 3%
Manganese 0.013mg 0.054mg 2%
Omega-6 (Linoleic acid) 0.411g 2%
Carbs 0g 1.5g 1%
Vitamin E 0.08mg 0.25mg 1%
Folate 0µg 3µg 1%
Choline 88.9mg 85.1mg 1%
Omega-3 (ALA) 0.013g 1%
Calories 143kcal 145kcal 0%
Protein per 100 calories 18g 14g N/A
Calories per 10 g protein 55kcal 69kcal N/A
Weight per 100 calories 70g 69g N/A
Unsaturated / Saturated Fat ratio 1.5 1.7 N/A
Net carbs 0g 1.5g N/A
Calcium 6mg 8mg 0%
Trans fat 0.033g N/A
Polyunsaturated fat 0.506g 0.54g 0%
Tryptophan 0.275mg 0.251mg 0%
Threonine 1.175mg 0.931mg 0%
Isoleucine 1.288mg 0.918mg 0%
Leucine 2.229mg 1.661mg 0%
Lysine 2.427mg 1.775mg 0%
Methionine 0.721mg 0.553mg 0%
Phenylalanine 1.1mg 0.904mg 0%
Valine 1.367mg 0.908mg 0%
Histidine 1.13mg 0.75mg 0%
Omega-6 (Eicosadienoic acid) 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Ham
Ham
2
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 ProteinProtein +25%
Contains more FatsFats +57.5%
Contains more CarbsCarbs +∞%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Ham
Ham
2
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 less Sat. FatSaturated fat -33.8%
Contains more Mono. FatMonounsaturated fat +96.4%
~equal in Polyunsaturated fat ~0.54g

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 Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.