Ham vs Bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Bacon, turkey, unprepared is higher in more vitamins & minerals
Calories (kcal)
Ham 134
Bacon 226
Protein (g)
Ham 19.6
Bacon 15.9
Carbs (g)
Ham 0.930
Bacon 1.89
Fat (g)
Ham 5.80
Bacon 16.9
Fiber (g)
Ham 0
Bacon —
Quick answers
Which has more protein?
Ham, turkey, sliced, extra lean, prepackaged or deli — 19.6g vs 15.9g per 100g.
Which has fewer calories?
Ham, turkey, sliced, extra lean, prepackaged or deli — 134 vs 226 kcal per 100g.
Which is more nutrient-dense?
Bacon, turkey, unprepared 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 | 134 kcal | 226 kcal | -41% |
| Macronutrients | |||
| Water | 72.0 g | 61.8 g | +16% |
| Protein | 19.6 g | 15.9 g | +23% |
| Total lipid (fat) | 5.80 g | 16.9 g | -66% |
| Carbohydrate, by difference | 0.930 g | 1.89 g | -51% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.500 g | 4.52 g | -89% |
| Fatty acids, total monounsaturated | 0.864 g | 6.22 g | -86% |
| Fatty acids, total trans | — | 0.184 g | |
| Cholesterol | 67.0 mg | 86.0 mg | -22% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.050 mg | 0.030 mg | +67% |
| Riboflavin (Vitamin B2) | 0.250 mg | 0.237 mg | +5% |
| Niacin (Vitamin B3) | 3.53 mg | 4.03 mg | -12% |
| Pantothenic acid (Vitamin B5) | — | 0.675 mg | |
| Vitamin B-6 — Pyridoxine | 0.230 mg | 0.244 mg | -6% |
| Biotin (Vitamin B7) | 6.00 ug | 10.0 ug | -40% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 59.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0.260 ug | 1.19 ug | -78% |
| Vitamin A, RAE | 0 ug | 10.0 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.390 mg | 0.110 mg | +255% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 80.0 mg | -94% |
| Iron, Fe | 1.35 mg | 1.40 mg | -4% |
| Magnesium, Mg | 20.0 mg | 16.0 mg | +25% |
| Phosphorus, P | 304 mg | 222 mg | +37% |
| Potassium, K | 299 mg | 349 mg | -14% |
| Sodium, Na | 1038 mg | 1069 mg | -3% |
| Zinc, Zn | 2.36 mg | 2.54 mg | -7% |
| Copper, Cu | 0.110 mg | 0.068 mg | +62% |
| Manganese, Mn | — | 0.019 mg | |
| Selenium, Se | 37.0 ug | 15.8 ug | +134% |
| Other Nutrients | |||
| Energy | 562 kj | 944 kj | -40% |
| Ash | 1.67 g | 3.41 g | -51% |
| Total Sugars | 0.500 g | — | |
| Sucrose | — | 2.35 g | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 10.0 ug | -40% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | — | |
| Betaine | 5.00 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 10.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 34.0 IU | -100% |
| 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 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 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) | 2.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 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 g | 0.004 g | -100% |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.026 g | -58% |
| SFA 14:0 (Myristic acid) | 0.026 g | 0.145 g | -82% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.023 g | |
| SFA 16:0 (Palmitic acid) | 0.674 g | 3.09 g | -78% |
| SFA 17:0 (Margaric acid) | — | 0.040 g | |
| SFA 18:0 (Stearic acid) | 0.379 g | 1.16 g | -67% |
| SFA 20:0 (Arachidic acid) | — | 0.018 g | |
| SFA 22:0 (Behenic acid) | — | 0.007 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.003 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.021 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.126 g | 0.496 g | -75% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.485 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.023 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.711 g | 5.59 g | -87% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.46 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.016 g | 0.086 g | -81% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.011 g | 0.003 g | +267% |
| 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 | 1.15 g | 4.70 g | -76% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.921 g | 4.25 g | -78% |
| 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) | 0.037 g | 0.251 g | -85% |
| 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) | — | 0.027 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.016 g | |
| 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) | 0.137 g | 0.107 g | +28% |
| 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) | 0.021 g | 0.010 g | +110% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.032 g | 0.007 g | +357% |
| 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 | |
| Hydroxyproline | — | 0.326 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.
Ham, turkey, sliced, extra lean, prepackaged or deli nutrition facts Bacon, turkey, unprepared nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +255% in Ham, turkey, sliced, extra lean, prepackaged or deli Selenium, Se +134% in Ham, turkey, sliced, extra lean, prepackaged or deli Vitamin A, RAE -100% in Ham, turkey, sliced, extra lean, prepackaged or deli Calcium, Ca -94% in Ham, turkey, sliced, extra lean, prepackaged or deli
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