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

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

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Differences between pork, fresh, variety meats and by-products, spleen, raw and ham

  • Pork, fresh, variety meats, and by-products, spleen, raw has more iron, vitamin B12, vitamin C, selenium, vitamin B5, and vitamin B3, while ham has more vitamin B1 and vitamin B6.
  • Pork, fresh, variety meats, and by-products, spleen, raw's daily need coverage for iron is 261% higher.
  • The amount of cholesterol in ham is lower.

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

Infographic

Pork, fresh, variety meats and by-products, spleen, raw vs Ham infographic
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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 9.3% 3% 35% 837% 44% 69% 111% 13% 9.4% 179%
Ham
Ham
1
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 CalciumCalcium +25%
Contains more PotassiumPotassium +38%
Contains more IronIron +1408.1%
Contains more CopperCopper +65.8%
Contains more PhosphorusPhosphorus +32.7%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +33.3%
Contains more SeleniumSelenium +68.2%
Contains more ZincZinc +13.4%
~equal in Magnesium ~14mg

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 95% 0% 0% 0% 33% 69% 110% 63% 14% 408% 0% 3%
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 CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin B12Vitamin B12 +401.5%
Contains more FolateFolate +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B6Vitamin B6 +566.7%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, variety meats and by-products, spleen, raw Ham DV% diff.
Iron 22.32mg 1.48mg 261%
Vitamin B12 3.26µg 0.65µg 109%
Cholesterol 363mg 53mg 103%
Vitamin B1 0.13mg 0.754mg 52%
Sodium 98mg 1203mg 48%
Vitamin C 28.5mg 0mg 32%
Vitamin B6 0.06mg 0.4mg 26%
Selenium 32.8µg 19.5µg 24%
Choline 85.1mg 15%
Vitamin B5 1.055mg 0.403mg 13%
Vitamin B3 5.867mg 4.023mg 12%
Phosphorus 260mg 196mg 9%
Vitamin B2 0.3mg 0.202mg 8%
Protein 17.86g 20.93g 6%
Copper 0.131mg 0.079mg 6%
Fats 2.59g 5.53g 5%
Monounsaturated fat 0.69g 2.62g 5%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Saturated fat 0.86g 1.81g 4%
Potassium 396mg 287mg 3%
Zinc 2.54mg 2.88mg 3%
Calories 100kcal 145kcal 2%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.19g 0.54g 2%
Carbs 0g 1.5g 1%
Manganese 0.072mg 0.054mg 1%
Protein per 100 calories 18g 14g N/A
Calories per 10 g protein 56kcal 69kcal N/A
Weight per 100 calories 100g 69g N/A
Unsaturated / Saturated Fat ratio 1 1.7 N/A
Net carbs 0g 1.5g N/A
Magnesium 13mg 14mg 0%
Calcium 10mg 8mg 0%
Folate 4µg 3µg 0%
Tryptophan 0.183mg 0.251mg 0%
Threonine 0.714mg 0.931mg 0%
Isoleucine 0.797mg 0.918mg 0%
Leucine 1.46mg 1.661mg 0%
Lysine 1.334mg 1.775mg 0%
Methionine 0.331mg 0.553mg 0%
Phenylalanine 0.763mg 0.904mg 0%
Valine 0.971mg 0.908mg 0%
Histidine 0.426mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 3% 78%
Protein: 17.86 g
Fats: 2.59 g
Carbs: 0 g
Water: 78.43 g
Other: 1.12 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 +15.9%
Contains more ProteinProtein +17.2%
Contains more FatsFats +113.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 40% 11%
Saturated fat: Sat. Fat 0.86 g
Monounsaturated fat: Mono. Fat 0.69 g
Polyunsaturated fat: Poly. Fat 0.19 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 -52.5%
Contains more Mono. FatMonounsaturated fat +279.7%
Contains more Poly. FatPolyunsaturated fat +184.2%

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, spleen, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167865/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.