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  6. Pork jowl vs. Ham

Pork jowl vs. Ham — In-Depth Nutrition Comparison

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How are pork jowl and ham different?

  • Pork jowl is higher in vitamin B12; however, ham is richer in selenium, vitamin B1, vitamin B6, zinc, phosphorus, and iron.
  • Daily need coverage for saturated fat for pork jowl is 117% higher.
  • Pork jowl contains 2 times more cholesterol than ham. While pork jowl contains 90mg of cholesterol, ham contains only 53mg.
  • Ham has less saturated fat.

Pork, fresh, variety meats, and by-products, jowl, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Pork jowl vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Ham
Ham
9
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 less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +93.9%
Contains more IronIron +252.4%
Contains more CopperCopper +97.5%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +127.9%
Contains more ManganeseManganese +980%
Contains more SeleniumSelenium +1200%

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.
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% 0% 1% 5.8% 97% 54% 85% 15% 21% 103% 0% 0.75%
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 EVitamin E +16%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B12Vitamin B12 +26.2%
Contains more Vitamin B1Vitamin B1 +95.3%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork jowl Ham DV% diff.
Saturated fat 25.26g 1.81g 107%
Fats 69.61g 5.53g 99%
Monounsaturated fat 32.89g 2.62g 76%
Sodium 25mg 1203mg 51%
Polyunsaturated fat 8.11g 0.54g 50%
Selenium 1.5µg 19.5µg 33%
Vitamin B1 0.386mg 0.754mg 31%
Protein 6.38g 20.93g 29%
Calories 655kcal 145kcal 26%
Vitamin B6 0.09mg 0.4mg 24%
Zinc 0.84mg 2.88mg 19%
Phosphorus 86mg 196mg 16%
Choline 85.1mg 15%
Iron 0.42mg 1.48mg 13%
Cholesterol 90mg 53mg 12%
Vitamin B12 0.82µg 0.65µg 7%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Potassium 148mg 287mg 4%
Copper 0.04mg 0.079mg 4%
Magnesium 3mg 14mg 3%
Vitamin B2 0.236mg 0.202mg 3%
Vitamin B3 4.535mg 4.023mg 3%
Vitamin B5 0.25mg 0.403mg 3%
Manganese 0.005mg 0.054mg 2%
Carbs 0g 1.5g 1%
Folate 1µg 3µg 1%
Protein per 100 calories 0.97g 14g N/A
Calories per 10 g protein 1027kcal 69kcal N/A
Weight per 100 calories 15g 69g N/A
Unsaturated / Saturated Fat ratio 1.6 1.7 N/A
Net carbs 0g 1.5g N/A
Calcium 4mg 8mg 0%
Vitamin A 3µg 0µg 0%
Vitamin E 0.29mg 0.25mg 0%
Tryptophan 0.021mg 0.251mg 0%
Threonine 0.21mg 0.931mg 0%
Isoleucine 0.168mg 0.918mg 0%
Leucine 0.446mg 1.661mg 0%
Lysine 0.528mg 1.775mg 0%
Methionine 0.095mg 0.553mg 0%
Phenylalanine 0.239mg 0.904mg 0%
Valine 0.305mg 0.908mg 0%
Histidine 0.072mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Ham
Ham
4
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 FatsFats +1158.8%
Contains more ProteinProtein +228.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +205%
Contains more OtherOther +140.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +1155.3%
Contains more Poly. FatPolyunsaturated fat +1401.9%
Contains less Sat. FatSaturated fat -92.8%

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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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.