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  6. Pork, fresh, variety meats and by-products, lungs, raw vs. Ham

Pork, fresh, variety meats and by-products, lungs, raw vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between pork, fresh, variety meats and by-products, lungs, raw and ham?

  • Pork, fresh, variety meats, and by-products, lungs, raw is richer in iron, vitamin B12, vitamin B2, vitamin C, and vitamin B5, yet ham is richer in vitamin B1, vitamin B6, and protein.
  • Pork, fresh, variety meats, and by-products, lungs, raw's daily need coverage for iron is 218% higher.
  • Ham contains less cholesterol.

We used Pork, fresh, variety meats, and by-products, lungs, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Pork, fresh, variety meats and by-products, lungs, raw 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 10% 2.1% 27% 709% 28% 55% 84% 20% 2.2% 97%
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%
Contains more IronIron +1177%
Contains less SodiumSodium -87.3%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +41.9%
Contains more ManganeseManganese +217.6%
~equal in Magnesium ~14mg
~equal in Potassium ~287mg
~equal in Copper ~0.079mg
~equal in Phosphorus ~196mg
~equal in Selenium ~19.5µg

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 41% 0% 0% 0% 21% 99% 63% 54% 23% 344% 0% 2.3%
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 CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B5Vitamin B5 +123.3%
Contains more Vitamin B12Vitamin B12 +323.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +787.1%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin B6Vitamin B6 +300%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, variety meats and by-products, lungs, raw Ham DV% diff.
Iron 18.9mg 1.48mg 218%
Cholesterol 320mg 53mg 89%
Vitamin B12 2.75µg 0.65µg 88%
Vitamin B1 0.085mg 0.754mg 56%
Sodium 153mg 1203mg 46%
Vitamin B6 0.1mg 0.4mg 23%
Vitamin B2 0.43mg 0.202mg 18%
Choline 85.1mg 15%
Protein 14.08g 20.93g 14%
Vitamin C 12.3mg 0mg 14%
Vitamin B5 0.9mg 0.403mg 10%
Zinc 2.03mg 2.88mg 8%
Monounsaturated fat 0.61g 2.62g 5%
Fats 2.72g 5.53g 4%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Vitamin B3 3.345mg 4.023mg 4%
Saturated fat 0.96g 1.81g 4%
Calories 85kcal 145kcal 3%
Selenium 17.8µg 19.5µg 3%
Vitamin E 0.25mg 2%
Manganese 0.017mg 0.054mg 2%
Carbs 0g 1.5g 1%
Polyunsaturated fat 0.34g 0.54g 1%
Protein per 100 calories 17g 14g N/A
Calories per 10 g protein 60kcal 69kcal N/A
Weight per 100 calories 118g 69g N/A
Unsaturated / Saturated Fat ratio 0.99 1.7 N/A
Net carbs 0g 1.5g N/A
Magnesium 14mg 14mg 0%
Calcium 7mg 8mg 0%
Potassium 303mg 287mg 0%
Copper 0.083mg 0.079mg 0%
Phosphorus 196mg 196mg 0%
Folate 3µg 3µg 0%
Tryptophan 0.124mg 0.251mg 0%
Threonine 0.496mg 0.931mg 0%
Isoleucine 0.563mg 0.918mg 0%
Leucine 1.093mg 1.661mg 0%
Lysine 1.027mg 1.775mg 0%
Methionine 0.228mg 0.553mg 0%
Phenylalanine 0.586mg 0.904mg 0%
Valine 0.838mg 0.908mg 0%
Histidine 0.356mg 0.75mg 0%
Omega-3 (EPA) 0.01g 0g N/A
Omega-3 (DHA) 0.01g 0g N/A
Omega-3 (DPA) 0.03g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 3% 80% 4%
Protein: 14.08 g
Fats: 2.72 g
Carbs: 0 g
Water: 79.52 g
Other: 3.68 g
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
Contains more WaterWater +17.5%
Contains more ProteinProtein +48.7%
Contains more FatsFats +103.3%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 32% 18%
Saturated fat: Sat. Fat 0.96 g
Monounsaturated fat: Mono. Fat 0.61 g
Polyunsaturated fat: Poly. Fat 0.34 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 -47%
Contains more Mono. FatMonounsaturated fat +329.5%
Contains more Poly. FatPolyunsaturated fat +58.8%

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, variety meats and by-products, lungs, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167864/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.