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 226
Protein (g)
Ham 18.5
Bacon 15.9
Carbs (g)
Ham 10.7
Bacon 1.89
Fat (g)
Ham 2.71
Bacon 16.9
Fiber (g)
Ham 0
Bacon —
Quick answers
Which has more protein?
Ham, smoked, extra lean, low sodium — 18.5g vs 15.9g per 100g.
Which has fewer calories?
Ham, smoked, extra lean, low sodium — 141 vs 226 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 | 226 kcal | -38% |
| Macronutrients | |||
| Water | 64.6 g | 61.8 g | +4% |
| Protein | 18.5 g | 15.9 g | +16% |
| Total lipid (fat) | 2.71 g | 16.9 g | -84% |
| Carbohydrate, by difference | 10.7 g | 1.89 g | +466% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.79 g | 4.52 g | -60% |
| Fatty acids, total monounsaturated | 0.609 g | 6.22 g | -90% |
| Fatty acids, total trans | 0.019 g | 0.184 g | -90% |
| Cholesterol | 50.0 mg | 86.0 mg | -42% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.558 mg | 0.030 mg | +1760% |
| Riboflavin (Vitamin B2) | 0.194 mg | 0.237 mg | -18% |
| Niacin (Vitamin B3) | 6.15 mg | 4.03 mg | +52% |
| Pantothenic acid (Vitamin B5) | 0.802 mg | 0.675 mg | +19% |
| Vitamin B-6 — Pyridoxine | 0.415 mg | 0.244 mg | +70% |
| Biotin (Vitamin B7) | 2.00 ug | 10.0 ug | -80% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 71.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0.370 ug | 1.19 ug | -69% |
| Vitamin A, RAE | 12.0 ug | 10.0 ug | +20% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.240 mg | 0.110 mg | +118% |
| Vitamin D (D2 + D3) | 0.700 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 2.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 80.0 mg | -94% |
| Iron, Fe | 0.760 mg | 1.40 mg | -46% |
| Magnesium, Mg | 20.0 mg | 16.0 mg | +25% |
| Phosphorus, P | 286 mg | 222 mg | +29% |
| Potassium, K | 330 mg | 349 mg | -5% |
| Sodium, Na | 1062 mg | 1069 mg | -1% |
| Zinc, Zn | 1.78 mg | 2.54 mg | -30% |
| Copper, Cu | 0.245 mg | 0.068 mg | +260% |
| Manganese, Mn | 0.024 mg | 0.019 mg | +26% |
| Selenium, Se | 29.5 ug | 15.8 ug | +87% |
| Other Nutrients | |||
| Energy | 591 kj | 944 kj | -37% |
| Ash | 3.48 g | 3.41 g | +2% |
| Total Sugars | 10.7 g | — | |
| Sucrose | 0.330 g | 2.35 g | -86% |
| 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 | 10.0 ug | -80% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Betaine | 7.00 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 12.0 ug | 10.0 ug | +20% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 39.0 IU | 34.0 IU | +15% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 27.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.700 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0.001 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.001 g | -100% |
| SFA 10:0 (Capric acid) | 0.002 g | 0.004 g | -50% |
| SFA 12:0 (Lauric acid) | 0.005 g | 0.026 g | -81% |
| SFA 14:0 (Myristic acid) | 0.064 g | 0.145 g | -56% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.023 g | -100% |
| SFA 16:0 (Palmitic acid) | 1.13 g | 3.09 g | -64% |
| SFA 17:0 (Margaric acid) | 0.012 g | 0.040 g | -70% |
| SFA 18:0 (Stearic acid) | 0.554 g | 1.16 g | -52% |
| SFA 20:0 (Arachidic acid) | 0.008 g | 0.018 g | -56% |
| SFA 22:0 (Behenic acid) | 0.014 g | 0.007 g | +100% |
| SFA 24:0 (Lignoceric acid) | — | 0.003 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.021 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.038 g | 0.496 g | -92% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.485 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | 0.023 g | -96% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.562 g | 5.59 g | -90% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.46 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.086 g | -91% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.003 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.001 g | |
| Fatty acids, total polyunsaturated | 0.187 g | 4.70 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.152 g | 4.25 g | -96% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 4.20 g | |
| PUFA 18:2 CLAs | — | 0.022 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 0.251 g | -97% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.241 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.010 g | |
| PUFA 18:3i | — | 0 g | |
| 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 | 0.027 g | -81% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.016 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.003 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.013 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.023 g | 0.107 g | -79% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.006 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.020 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.010 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.007 g | -100% |
| Fatty acids, total trans-monoenoic | — | 0.149 g | |
| TFA 16:1 t | — | 0.011 g | |
| TFA 18:1 t | — | 0.138 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.036 g | |
| Fatty acids, total trans-polyenoic | — | 0.036 g | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.174 g | — | |
| Threonine (EAA) | 0.828 g | — | |
| Isoleucine (EAA, BCAA) | 0.836 g | — | |
| Leucine (EAA, BCAA) | 1.48 g | — | |
| Lysine (EAA) | 1.56 g | — | |
| Methionine (EAA) | 0.443 g | — | |
| Cystine (conditionally essential) | 0.208 g | — | |
| Phenylalanine (EAA) | 0.741 g | — | |
| Tyrosine (conditionally essential) | 0.601 g | — | |
| Valine (EAA, BCAA) | 0.937 g | — | |
| Arginine (conditionally essential) | 1.18 g | — | |
| Histidine (EAA) | 0.806 g | — | |
| Alanine | 1.09 g | — | |
| Aspartic acid | 1.62 g | — | |
| Glutamic acid | 2.65 g | — | |
| Glycine (conditionally essential) | 0.967 g | — | |
| Proline (conditionally essential) | 0.795 g | — | |
| Serine | 0.725 g | — | |
| Hydroxyproline | 0.120 g | 0.326 g | -63% |
| 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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