Ham vs Bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Ham, smoked, extra lean, low sodium is higher in more vitamins & minerals
Calories (kcal)
Ham 141
Bacon 253
Protein (g)
Ham 18.5
Bacon 13.3
Carbs (g)
Ham 10.7
Bacon 4.80
Fat (g)
Ham 2.71
Bacon 20.0
Fiber (g)
Ham 0
Bacon 0
Quick answers
Which has more protein?
Ham, smoked, extra lean, low sodium — 18.5g vs 13.3g per 100g.
Which has fewer calories?
Ham, smoked, extra lean, low sodium — 141 vs 253 kcal per 100g.
Which is more nutrient-dense?
Ham, smoked, extra lean, low sodium 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 | 141 kcal | 253 kcal | -44% |
| Macronutrients | |||
| Water | 64.6 g | 58.9 g | +10% |
| Protein | 18.5 g | 13.3 g | +39% |
| Total lipid (fat) | 2.71 g | 20.0 g | -86% |
| Carbohydrate, by difference | 10.7 g | 4.80 g | +123% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.79 g | 6.67 g | -73% |
| Fatty acids, total monounsaturated | 0.609 g | 8.57 g | -93% |
| Fatty acids, total trans | 0.019 g | 0 g | |
| Cholesterol | 50.0 mg | 100 mg | -50% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 24.0 mg | -100% |
| Thiamin (Vitamin B1) | 0.558 mg | 0.029 mg | +1824% |
| Riboflavin (Vitamin B2) | 0.194 mg | 0.183 mg | +6% |
| Niacin (Vitamin B3) | 6.15 mg | 6.22 mg | -1% |
| Pantothenic acid (Vitamin B5) | 0.802 mg | 0.616 mg | +30% |
| Vitamin B-6 — Pyridoxine | 0.415 mg | 0.401 mg | +3% |
| Biotin (Vitamin B7) | 2.00 ug | 6.00 ug | -67% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 71.8 mg | 56.9 mg | +26% |
| Vitamin B-12 — Cobalamin | 0.370 ug | 0.660 ug | -44% |
| Vitamin A, RAE | 12.0 ug | 8.00 ug | +50% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.240 mg | 2.70 mg | -91% |
| Vitamin D (D2 + D3) | 0.700 ug | 0.200 ug | +250% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 2.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 10.0 mg | -50% |
| Iron, Fe | 0.760 mg | 0.720 mg | +6% |
| Magnesium, Mg | 20.0 mg | 19.0 mg | +5% |
| Phosphorus, P | 286 mg | 145 mg | +97% |
| Potassium, K | 330 mg | 156 mg | +112% |
| Sodium, Na | 1062 mg | 900 mg | +18% |
| Zinc, Zn | 1.78 mg | 1.61 mg | +11% |
| Copper, Cu | 0.245 mg | 0.063 mg | +289% |
| Manganese, Mn | 0.024 mg | 0.011 mg | +118% |
| Selenium, Se | 29.5 ug | 19.4 ug | +52% |
| Other Nutrients | |||
| Energy | 591 kj | 1057 kj | -44% |
| Ash | 3.48 g | 2.93 g | +19% |
| Total Sugars | 10.7 g | 0 g | |
| Sucrose | 0.330 g | — | |
| Glucose | 0.400 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Fluoride, F | 0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 6.00 ug | -67% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 6.00 ug | -67% |
| Betaine | 7.00 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 12.0 ug | 8.00 ug | +50% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 39.0 IU | 25.0 IU | +56% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 27.0 IU | 10.0 IU | +170% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.700 ug | 0.200 ug | +250% |
| Vitamin K1 — Phylloquinone | 0 ug | 10.8 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.002 g | 0.010 g | -80% |
| SFA 12:0 (Lauric acid) | 0.005 g | 0.042 g | -88% |
| SFA 14:0 (Myristic acid) | 0.064 g | 0.131 g | -51% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.022 g | -100% |
| SFA 16:0 (Palmitic acid) | 1.13 g | 4.21 g | -73% |
| SFA 17:0 (Margaric acid) | 0.012 g | 0.035 g | -66% |
| SFA 18:0 (Stearic acid) | 0.554 g | 1.80 g | -69% |
| SFA 20:0 (Arachidic acid) | 0.008 g | 0.274 g | -97% |
| SFA 22:0 (Behenic acid) | 0.014 g | 0.138 g | -90% |
| SFA 24:0 (Lignoceric acid) | — | 0.001 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.005 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.038 g | 0.149 g | -74% |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | 0.006 g | -83% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.562 g | 8.24 g | -93% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.168 g | -95% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.187 g | 4.28 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.152 g | 3.10 g | -95% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 1.10 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 g | 0.007 g | -29% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.005 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.023 g | 0.037 g | -38% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.004 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.008 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.004 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.002 g | -100% |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.174 g | 0.189 g | -8% |
| Threonine (EAA) | 0.828 g | 0.653 g | +27% |
| Isoleucine (EAA, BCAA) | 0.836 g | 0.517 g | +62% |
| Leucine (EAA, BCAA) | 1.48 g | 1.25 g | +19% |
| Lysine (EAA) | 1.56 g | 1.48 g | +5% |
| Methionine (EAA) | 0.443 g | 0.470 g | -6% |
| Cystine (conditionally essential) | 0.208 g | 0.172 g | +21% |
| Phenylalanine (EAA) | 0.741 g | 0.587 g | +26% |
| Tyrosine (conditionally essential) | 0.601 g | 0.532 g | +13% |
| Valine (EAA, BCAA) | 0.937 g | 0.586 g | +60% |
| Arginine (conditionally essential) | 1.18 g | 1.06 g | +12% |
| Histidine (EAA) | 0.806 g | 0.487 g | +66% |
| Alanine | 1.09 g | 1.02 g | +6% |
| Aspartic acid | 1.62 g | 1.45 g | +11% |
| Glutamic acid | 2.65 g | 2.46 g | +8% |
| Glycine (conditionally essential) | 0.967 g | 0.927 g | +4% |
| Proline (conditionally essential) | 0.795 g | 1.06 g | -25% |
| Serine | 0.725 g | 0.724 g | = |
| Hydroxyproline | 0.120 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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