Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Pork
  5. Compare
  6. Pork vs. Ham

Pork vs. Ham — In-Depth Nutrition Comparison

Compare

What are the main differences between pork and ham?

  • Pork is richer in selenium, vitamin B1, vitamin B2, phosphorus, vitamin B3, and vitamin B5, yet ham is richer in iron.
  • Ham's daily need coverage for sodium is 50% higher.
  • Pork has 3 times more saturated fat than ham. Pork has 5.23g of saturated fat, while ham has 1.81g.

We used Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Pork 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.
Pork
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 MagnesiumMagnesium +100%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +47.4%
Contains more PhosphorusPhosphorus +25.5%
Contains less SodiumSodium -94.8%
Contains more SeleniumSelenium +132.3%
Contains more IronIron +70.1%
Contains more ZincZinc +20.5%
Contains more ManganeseManganese +500%
~equal in Copper ~0.079mg

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.
Pork
Pork
10
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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Ham
Ham
0
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 DVitamin D +62.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B2Vitamin B2 +58.9%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +66.7%
~equal in Vitamin B12 ~0.65µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork Ham DV% diff.
Sodium 62mg 1203mg 50%
Selenium 45.3µg 19.5µg 47%
Saturated fat 5.23g 1.81g 16%
Protein 27.32g 20.93g 13%
Fats 13.92g 5.53g 13%
Vitamin B1 0.877mg 0.754mg 10%
Cholesterol 80mg 53mg 9%
Vitamin B2 0.321mg 0.202mg 9%
Monounsaturated fat 6.19g 2.62g 9%
Iron 0.87mg 1.48mg 8%
Phosphorus 246mg 196mg 7%
Vitamin B3 5.037mg 4.023mg 6%
Vitamin B5 0.698mg 0.403mg 6%
Calories 242kcal 145kcal 5%
Vitamin B6 0.464mg 0.4mg 5%
Potassium 423mg 287mg 4%
Zinc 2.39mg 2.88mg 4%
Polyunsaturated fat 1.2g 0.54g 4%
Vitamin D* 53 IU 32 IU 3%
Vitamin D 1.3µg 0.8µg 3%
Magnesium 28mg 14mg 3%
Manganese 0.009mg 0.054mg 2%
Vitamin B12 0.7µg 0.65µg 2%
Choline 93.9mg 85.1mg 2%
Vitamin C 0.6mg 0mg 1%
Carbs 0g 1.5g 1%
Calcium 19mg 8mg 1%
Copper 0.073mg 0.079mg 1%
Folate 5µg 3µg 1%
Protein per 100 calories 11g 14g N/A
Calories per 10 g protein 89kcal 69kcal N/A
Weight per 100 calories 41g 69g N/A
Unsaturated / Saturated Fat ratio 1.4 1.7 N/A
Net carbs 0g 1.5g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.29mg 0.25mg 0%
Tryptophan 0.338mg 0.251mg 0%
Threonine 1.234mg 0.931mg 0%
Isoleucine 1.26mg 0.918mg 0%
Leucine 2.177mg 1.661mg 0%
Lysine 2.446mg 1.775mg 0%
Methionine 0.712mg 0.553mg 0%
Phenylalanine 1.086mg 0.904mg 0%
Valine 1.473mg 0.908mg 0%
Histidine 1.067mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 ProteinProtein +30.5%
Contains more FatsFats +151.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.9%
Contains more OtherOther +391%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +136.3%
Contains more Poly. FatPolyunsaturated fat +122.2%
Contains less Sat. FatSaturated fat -65.4%

People also compare

Pork
Pork vs Pork chop
Pork chop
Pork
Pork vs Pork Meat
Pork Meat
Pork
Pork vs Liver
Liver
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Liver
Liver vs Pork jowl
Pork jowl

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.