Pork vs Ham
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Ham, sliced, restaurant is higher in more vitamins & minerals
Calories (kcal)
Pork 393
Ham 121
Protein (g)
Pork 13.7
Ham 19.6
Carbs (g)
Pork 0
Ham 2.36
Fat (g)
Pork 37.1
Ham 3.68
Fiber (g)
Pork 0
Ham —
Quick answers
Which has more protein?
Ham, sliced, restaurant — 19.6g vs 13.7g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 393 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 | Pork | Ham | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 393 kcal | 121 kcal | +225% |
| Macronutrients | |||
| Water | 46.7 g | 70.7 g | -34% |
| Protein | 13.7 g | 19.6 g | -30% |
| Total lipid (fat) | 37.1 g | 3.68 g | +909% |
| Carbohydrate, by difference | 0 g | 2.36 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | — | 2.20 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.6 g | 1.25 g | +909% |
| Fatty acids, total monounsaturated | 15.9 g | 1.60 g | +895% |
| Fatty acids, total trans | 0.147 g | 0.017 g | +765% |
| Cholesterol | 66.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.276 mg | — | |
| Riboflavin (Vitamin B2) | 0.081 mg | — | |
| Niacin (Vitamin B3) | 4.02 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.555 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.266 mg | — | |
| Biotin (Vitamin B7) | 0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 47.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0.500 ug | — | |
| Vitamin A, RAE | 11.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.430 mg | — | |
| Vitamin D (D2 + D3) | 0.400 ug | — | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 6.00 mg | = |
| Iron, Fe | 0.380 mg | 0.860 mg | -56% |
| Magnesium, Mg | 13.0 mg | 20.3 mg | -36% |
| Phosphorus, P | 166 mg | 246 mg | -33% |
| Potassium, K | 201 mg | 484 mg | -58% |
| Sodium, Na | 751 mg | 1030 mg | -27% |
| Zinc, Zn | 1.14 mg | 1.76 mg | -35% |
| Copper, Cu | 0.046 mg | 0.041 mg | +12% |
| Manganese, Mn | 0.012 mg | 0.015 mg | -20% |
| Selenium, Se | 20.1 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 121 kcal | |
| Energy (Atwater Specific Factors) | — | 126 kcal | |
| Energy | 1645 kj | 507 kj | +224% |
| Nitrogen | — | 3.14 g | |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 2.59 g | 3.63 g | -29% |
| Total Sugars | 0.350 g | — | |
| Sucrose | 0 g | 0.400 g | -100% |
| Glucose | 0.350 g | 1.80 g | -81% |
| 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 | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | — | |
| Betaine | 0.900 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 11.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 37.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.01 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.650 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 16.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.005 g | 0 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0.001 g | 0 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0.001 g | +300% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.033 g | 0.004 g | +725% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.028 g | 0.003 g | +833% |
| SFA 14:0 (Myristic acid) | 0.466 g | 0.043 g | +984% |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0.002 g | +700% |
| SFA 16:0 (Palmitic acid) | 7.94 g | 0.733 g | +983% |
| SFA 17:0 (Margaric acid) | 0.094 g | 0.008 g | +1075% |
| SFA 18:0 (Stearic acid) | 3.95 g | 0.367 g | +976% |
| SFA 20:0 (Arachidic acid) | 0.070 g | 0.005 g | +1300% |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | 0.009 g | 0.002 g | +350% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.008 g | — | |
| MUFA 14:1 c | — | 0.001 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.824 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.816 g | 0.086 g | +849% |
| MUFA 17:1 (Heptadecenoic acid) | 0.086 g | 0.007 g | +1129% |
| MUFA 17:1 c | — | 0.007 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 14.7 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 14.6 g | 1.38 g | +958% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.288 g | — | |
| MUFA 20:1 c | — | 0.023 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.010 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.010 g | 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) | 0.001 g | 0 g | |
| Fatty acids, total polyunsaturated | 5.76 g | 0.675 g | +753% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.08 g | — | |
| PUFA 18:2 c | — | 0.479 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.00 g | 0.477 g | +948% |
| PUFA 18:2 CLAs | 0.046 g | 0.002 g | +2200% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.221 g | — | |
| PUFA 18:3 c | — | 0.018 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.217 g | 0.016 g | +1256% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.004 g | 0.002 g | +100% |
| PUFA 18:3i | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.209 g | 0.017 g | +1129% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.065 g | — | |
| PUFA 20:3 c | — | 0.011 g | |
| 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 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.111 g | 0.059 g | +88% |
| PUFA 20:4c | — | 0.059 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0.001 g | +300% |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | — | 0.006 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.039 g | 0.010 g | +290% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.020 g | 0.006 g | +233% |
| PUFA 22:6 c | — | 0.001 g | |
| 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 | 0.010 g | +1030% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0.007 g | 0 g | |
| TFA 18:1 t | 0.105 g | 0.009 g | +1067% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | — | 0.001 g | |
| TFA 18:2 t not further defined | 0.034 g | 0.001 g | +3300% |
| Fatty acids, total trans-polyenoic | 0.034 g | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
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