Ham vs Bacon
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Ham, sliced, restaurant is higher in more vitamins & minerals
Calories (kcal)
Ham 121
Bacon 407
Protein (g)
Ham 19.6
Bacon 12.5
Carbs (g)
Ham 2.36
Bacon 0.830
Fat (g)
Ham 3.68
Bacon 39.3
Fiber (g)
Ham —
Bacon 0
Quick answers
Which has more protein?
Ham, sliced, restaurant — 19.6g vs 12.5g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 407 kcal per 100g.
Which is more nutrient-dense?
Ham, sliced, restaurant scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Ham | Bacon | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 121 kcal | 407 kcal | -70% |
| Macronutrients | |||
| Water | 70.7 g | 45.0 g | +57% |
| Protein | 19.6 g | 12.5 g | +56% |
| Total lipid (fat) | 3.68 g | 39.3 g | -91% |
| Carbohydrate, by difference | 2.36 g | 0.830 g | +184% |
| Fiber, total dietary | — | 0 g | |
| Sugars, Total | 2.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.25 g | — | |
| Fatty acids, total monounsaturated | 1.60 g | — | |
| Fatty acids, total trans | 0.017 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Vitamin B-12 — Cobalamin | — | 0.500 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.430 mg | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 4.00 mg | +50% |
| Iron, Fe | 0.860 mg | 0.420 mg | +105% |
| Magnesium, Mg | 20.3 mg | 12.0 mg | +69% |
| Phosphorus, P | 246 mg | 180 mg | +37% |
| Potassium, K | 484 mg | 506 mg | -4% |
| Sodium, Na | 1030 mg | 470 mg | +119% |
| Zinc, Zn | 1.76 mg | 1.19 mg | +48% |
| Copper, Cu | 0.041 mg | 0.047 mg | -13% |
| Manganese, Mn | 0.015 mg | 0.011 mg | +36% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 121 kcal | — | |
| Energy (Atwater Specific Factors) | 126 kcal | — | |
| Energy | 507 kj | 1702 kj | -70% |
| Nitrogen | 3.14 g | — | |
| Total fat (NLEA) | 3.54 g | — | |
| Ash | 3.63 g | 2.40 g | +51% |
| Total Sugars | — | 0.830 g | |
| Sucrose | 0.400 g | 0.830 g | -52% |
| Glucose | 1.80 g | 0 g | |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Vitamin B-12, added | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | — | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.004 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.043 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.733 g | — | |
| SFA 17:0 (Margaric acid) | 0.008 g | — | |
| SFA 18:0 (Stearic acid) | 0.367 g | — | |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.086 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.007 g | — | |
| MUFA 17:1 c | 0.007 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.38 g | — | |
| MUFA 20:1 c | 0.023 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 22:1 n-9 | 0 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.675 g | — | |
| PUFA 18:2 c | 0.479 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.477 g | — | |
| PUFA 18:2 CLAs | 0.002 g | — | |
| PUFA 18:3 c | 0.018 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.016 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.017 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | — | |
| PUFA 20:3 c | 0.011 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.003 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.008 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.059 g | — | |
| PUFA 20:4c | 0.059 g | — | |
| PUFA 20:5c | 0.001 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.006 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.010 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.006 g | — | |
| PUFA 22:6 c | 0.001 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | — | |
| Fatty acids, total trans-monoenoic | 0.010 g | — | |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.009 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.001 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | — | 0.149 g | |
| Threonine (EAA) | — | 0.551 g | |
| Isoleucine (EAA, BCAA) | — | 0.593 g | |
| Leucine (EAA, BCAA) | — | 1.03 g | |
| Lysine (EAA) | — | 1.11 g | |
| Methionine (EAA) | — | 0.343 g | |
| Cystine (conditionally essential) | — | 0.141 g | |
| Phenylalanine (EAA) | — | 0.521 g | |
| Tyrosine (conditionally essential) | — | 0.496 g | |
| Valine (EAA, BCAA) | — | 0.634 g | |
| Arginine (conditionally essential) | — | 0.807 g | |
| Histidine (EAA) | — | 0.510 g | |
| Alanine | — | 0.718 g | |
| Aspartic acid | — | 1.17 g | |
| Glutamic acid | — | 1.91 g | |
| Glycine (conditionally essential) | — | 0.566 g | |
| Proline (conditionally essential) | — | 0.507 g | |
| Serine | — | 0.523 g | |
| Hydroxyproline | — | 0.044 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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