Pork vs Canadian bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Canadian bacon, cooked, pan-fried is higher in more vitamins & minerals
Calories (kcal)
Pork 393
Canadian bacon 146
Protein (g)
Pork 13.7
Canadian bacon 28.3
Carbs (g)
Pork 0
Canadian bacon 1.80
Fat (g)
Pork 37.1
Canadian bacon 2.78
Fiber (g)
Pork 0
Canadian bacon 0
Quick answers
Which has more protein?
Canadian bacon, cooked, pan-fried — 28.3g vs 13.7g per 100g.
Which has fewer calories?
Canadian bacon, cooked, pan-fried — 146 vs 393 kcal per 100g.
Which is more nutrient-dense?
Canadian bacon, cooked, pan-fried 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 | Pork | Canadian bacon | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 393 kcal | 146 kcal | +169% |
| Macronutrients | |||
| Water | 46.7 g | 62.5 g | -25% |
| Protein | 13.7 g | 28.3 g | -52% |
| Total lipid (fat) | 37.1 g | 2.78 g | +1236% |
| Carbohydrate, by difference | 0 g | 1.80 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.6 g | 1.04 g | +1114% |
| Fatty acids, total monounsaturated | 15.9 g | 1.25 g | +1169% |
| Fatty acids, total trans | 0.147 g | 0.008 g | +1737% |
| Cholesterol | 66.0 mg | 67.0 mg | -1% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.276 mg | 0.669 mg | -59% |
| Riboflavin (Vitamin B2) | 0.081 mg | 0.185 mg | -56% |
| Niacin (Vitamin B3) | 4.02 mg | 9.99 mg | -60% |
| Pantothenic acid (Vitamin B5) | 0.555 mg | 0.720 mg | -23% |
| Vitamin B-6 — Pyridoxine | 0.266 mg | 0.280 mg | -5% |
| Biotin (Vitamin B7) | 0 ug | 4.00 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 47.8 mg | 105 mg | -54% |
| Vitamin B-12 — Cobalamin | 0.500 ug | 0.430 ug | +16% |
| Vitamin A, RAE | 11.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.430 mg | 0.410 mg | +5% |
| Vitamin D (D2 + D3) | 0.400 ug | 0.200 ug | +100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 4.90 ug | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 7.00 mg | -14% |
| Iron, Fe | 0.380 mg | 0.560 mg | -32% |
| Magnesium, Mg | 13.0 mg | 27.0 mg | -52% |
| Phosphorus, P | 166 mg | 309 mg | -46% |
| Potassium, K | 201 mg | 999 mg | -80% |
| Sodium, Na | 751 mg | 993 mg | -24% |
| Zinc, Zn | 1.14 mg | 1.73 mg | -34% |
| Copper, Cu | 0.046 mg | 0.063 mg | -27% |
| Manganese, Mn | 0.012 mg | 0.016 mg | -25% |
| Selenium, Se | 20.1 ug | 50.4 ug | -60% |
| Other Nutrients | |||
| Energy | 1645 kj | 609 kj | +170% |
| Ash | 2.59 g | 4.60 g | -44% |
| Total Sugars | 0.350 g | 1.20 g | -71% |
| Sucrose | 0 g | 0.900 g | -100% |
| Glucose | 0.350 g | 0.300 g | +17% |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 4.00 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 4.00 ug | -100% |
| Betaine | 3.70 mg | 4.70 mg | -21% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 11.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 37.0 IU | 0 IU | |
| 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) | 1.01 mg | 0.030 mg | +3267% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.650 mg | 0.210 mg | +210% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | 0.070 mg | -86% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.020 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.050 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 16.0 IU | 9.00 IU | +78% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | 0.200 ug | +100% |
| Vitamin K1 — Phylloquinone | 0 ug | 0.200 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.005 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.001 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.033 g | 0.011 g | +200% |
| SFA 12:0 (Lauric acid) | 0.028 g | 0.003 g | +833% |
| SFA 14:0 (Myristic acid) | 0.466 g | 0.037 g | +1159% |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0.002 g | +700% |
| SFA 16:0 (Palmitic acid) | 7.94 g | 0.646 g | +1128% |
| SFA 17:0 (Margaric acid) | 0.094 g | 0.008 g | +1075% |
| SFA 18:0 (Stearic acid) | 3.95 g | 0.324 g | +1119% |
| SFA 20:0 (Arachidic acid) | 0.070 g | 0.005 g | +1300% |
| SFA 22:0 (Behenic acid) | 0.009 g | 0.003 g | +200% |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.008 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.824 g | 0.085 g | +869% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.816 g | 0.085 g | +860% |
| MUFA 17:1 (Heptadecenoic acid) | 0.086 g | 0.007 g | +1129% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 14.7 g | 1.14 g | +1191% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 14.6 g | 1.13 g | +1190% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.288 g | 0.022 g | +1209% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.010 g | 0.001 g | +900% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.010 g | 0.001 g | +900% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0 g | |
| Fatty acids, total polyunsaturated | 5.76 g | 0.485 g | +1087% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.08 g | 0.364 g | +1295% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.00 g | 0.360 g | +1289% |
| PUFA 18:2 CLAs | 0.046 g | 0.003 g | +1433% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.221 g | 0.012 g | +1742% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.217 g | 0.011 g | +1873% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 g | 0.001 g | +300% |
| PUFA 18:3i | 0.001 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.209 g | 0.014 g | +1393% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.065 g | 0.011 g | +491% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.029 g | 0.003 g | +867% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.036 g | 0.008 g | +350% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.111 g | 0.066 g | +68% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.039 g | 0.011 g | +255% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.020 g | 0.006 g | +233% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.005 g | 0.001 g | +400% |
| Fatty acids, total trans-monoenoic | 0.113 g | 0.007 g | +1514% |
| TFA 16:1 t | 0.007 g | 0 g | |
| TFA 18:1 t | 0.105 g | 0.007 g | +1400% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.034 g | 0.001 g | +3300% |
| Fatty acids, total trans-polyenoic | 0.034 g | 0.001 g | +3300% |
| Tryptophan (EAA) | — | 0.332 g | |
| Threonine (EAA) | — | 1.23 g | |
| Isoleucine (EAA, BCAA) | — | 1.32 g | |
| Leucine (EAA, BCAA) | — | 2.29 g | |
| Lysine (EAA) | — | 2.48 g | |
| Methionine (EAA) | — | 0.764 g | |
| Cystine (conditionally essential) | — | 0.314 g | |
| Phenylalanine (EAA) | — | 1.16 g | |
| Tyrosine (conditionally essential) | — | 1.10 g | |
| Valine (EAA, BCAA) | — | 1.41 g | |
| Arginine (conditionally essential) | — | 1.80 g | |
| Histidine (EAA) | — | 1.13 g | |
| Alanine | — | 1.60 g | |
| Aspartic acid | — | 2.61 g | |
| Glutamic acid | — | 4.26 g | |
| Glycine (conditionally essential) | — | 1.26 g | |
| Proline (conditionally essential) | — | 1.13 g | |
| Serine | — | 1.16 g | |
| Hydroxyproline | — | 0.097 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 4.60 mg | — | |
| Choline from phosphatidylcholine | 32.0 mg | — | |
| Choline from phosphocholine | 1.40 mg | — | |
| Choline from sphingomyelin | 3.90 mg | — | |
| Free Choline | 4.40 mg | — | |
| Total Choline | 47.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 4.00 mg | — | |
| Purines | |||
| Purine, adenine | 8.10 mg | — | |
| Purine, guanine | 15.5 mg | — | |
| Purine, hypoxanthine | 117 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.100 mg | — | |
| Purines, total | 141 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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