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  6. Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled vs. Ham

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled vs. Ham — In-Depth Nutrition Comparison

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How are pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled and ham different?

  • Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, broiled is richer in selenium, vitamin B3, vitamin B6, and protein, while ham is higher in iron, vitamin B1, and zinc.
  • Ham covers your daily need for sodium 50% more than pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, broiled.
  • Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, broiled contains 2 times more selenium than ham. Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, broiled contains 43.6µg of selenium, while ham contains 19.5µg.
  • Ham is lower in saturated fat.

Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled 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 19% 2.1% 32% 24% 27% 57% 99% 5.7% 0.91% 238%
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 +85.7%
Contains more PotassiumPotassium +24.4%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +123.6%
Contains more CalciumCalcium +14.3%
Contains more IronIron +134.9%
Contains more ZincZinc +37.8%
Contains more ManganeseManganese +671.4%
~equal in Copper ~0.079mg

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% 1.5% 0.33% 2.2% 159% 44% 155% 41% 161% 74% 0% 0%
Ham
Ham
5
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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +104.9%
Contains more Vitamin B5Vitamin B5 +68.7%
Contains more Vitamin B6Vitamin B6 +74%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +18.6%
Contains more Vitamin B12Vitamin B12 +10.2%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled Ham DV% diff.
Sodium 44mg 1203mg 50%
Selenium 43.6µg 19.5µg 44%
Vitamin B3 8.242mg 4.023mg 26%
Vitamin B6 0.696mg 0.4mg 23%
Protein 26.62g 20.93g 11%
Iron 0.63mg 1.48mg 11%
Vitamin B1 0.636mg 0.754mg 10%
Cholesterol 73mg 53mg 7%
Zinc 2.09mg 2.88mg 7%
Fats 9.14g 5.53g 6%
Vitamin B5 0.68mg 0.403mg 6%
Saturated fat 3.164g 1.81g 6%
Phosphorus 230mg 196mg 5%
Omega-6 (Linoleic acid) 0.877g 5%
Vitamin D* 3 IU 32 IU 4%
Vitamin D 0.1µg 0.8µg 4%
Calories 196kcal 145kcal 3%
Magnesium 26mg 14mg 3%
Vitamin B12 0.59µg 0.65µg 3%
Monounsaturated fat 3.904g 2.62g 3%
Polyunsaturated fat 1.048g 0.54g 3%
Potassium 357mg 287mg 2%
Manganese 0.007mg 0.054mg 2%
Choline 76mg 85.1mg 2%
Omega-3 (ALA) 0.039g 2%
Carbs 0g 1.5g 1%
Vitamin E 0.11mg 0.25mg 1%
Vitamin B2 0.19mg 0.202mg 1%
Folate 0µg 3µg 1%
Protein per 100 calories 14g 14g N/A
Calories per 10 g protein 74kcal 69kcal N/A
Weight per 100 calories 51g 69g N/A
Unsaturated / Saturated Fat ratio 1.6 1.7 N/A
Net carbs 0g 1.5g N/A
Calcium 7mg 8mg 0%
Copper 0.081mg 0.079mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.086g N/A
Tryptophan 0.28mg 0.251mg 0%
Threonine 1.195mg 0.931mg 0%
Isoleucine 1.31mg 0.918mg 0%
Leucine 2.268mg 1.661mg 0%
Lysine 2.469mg 1.775mg 0%
Methionine 0.733mg 0.553mg 0%
Phenylalanine 1.119mg 0.904mg 0%
Valine 1.391mg 0.908mg 0%
Histidine 1.15mg 0.75mg 0%
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.034g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 9% 63%
Protein: 26.62 g
Fats: 9.14 g
Carbs: 0 g
Water: 62.92 g
Other: 1.32 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 +27.2%
Contains more FatsFats +65.3%
Contains more CarbsCarbs +∞%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 48% 13%
Saturated fat: Sat. Fat 3.164 g
Monounsaturated fat: Mono. Fat 3.904 g
Polyunsaturated fat: Poly. Fat 1.048 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 +49%
Contains more Poly. FatPolyunsaturated fat +94.1%
Contains less Sat. FatSaturated fat -42.8%

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, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167841/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.