Pork vs Canadian bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, cured, ham, boneless, extra lean and regular, unheated is higher in more vitamins & minerals
Calories (kcal)
Pork 162
Canadian bacon 110
Protein (g)
Pork 18.3
Canadian bacon 20.3
Carbs (g)
Pork 2.28
Canadian bacon 1.34
Fat (g)
Pork 8.39
Canadian bacon 2.62
Fiber (g)
Pork 0
Canadian bacon 0
Quick answers
Which has more protein?
Canadian bacon, unprepared — 20.3g vs 18.3g per 100g.
Which has fewer calories?
Canadian bacon, unprepared — 110 vs 162 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, ham, boneless, extra lean and regular, unheated 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 | 162 kcal | 110 kcal | +47% |
| Macronutrients | |||
| Water | 66.9 g | 72.3 g | -7% |
| Protein | 18.3 g | 20.3 g | -10% |
| Total lipid (fat) | 8.39 g | 2.62 g | +220% |
| Carbohydrate, by difference | 2.28 g | 1.34 g | +70% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.70 g | 0.900 g | +200% |
| Fatty acids, total monounsaturated | 3.94 g | 1.09 g | +261% |
| Fatty acids, total trans | — | 0.007 g | |
| Cholesterol | 53.0 mg | 48.0 mg | +10% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.889 mg | 0.511 mg | +74% |
| Riboflavin (Vitamin B2) | 0.240 mg | 0.141 mg | +70% |
| Niacin (Vitamin B3) | 5.09 mg | 7.23 mg | -30% |
| Pantothenic acid (Vitamin B5) | 0.454 mg | 0.610 mg | -26% |
| Vitamin B-6 — Pyridoxine | 0.380 mg | 0.241 mg | +58% |
| Biotin (Vitamin B7) | 3.00 ug | 4.00 ug | -25% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 69.9 mg | 76.1 mg | -8% |
| Vitamin B-12 — Cobalamin | 0.800 ug | 0.370 ug | +116% |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.220 mg | 0.220 mg | = |
| Vitamin D (D2 + D3) | 0.600 ug | 0.100 ug | +500% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 3.50 ug | |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 6.00 mg | +17% |
| Iron, Fe | 0.900 mg | 0.440 mg | +105% |
| Magnesium, Mg | 18.0 mg | 20.0 mg | -10% |
| Phosphorus, P | 236 mg | 240 mg | -2% |
| Potassium, K | 297 mg | 683 mg | -57% |
| Sodium, Na | 1278 mg | 751 mg | +70% |
| Zinc, Zn | 2.05 mg | 1.23 mg | +67% |
| Copper, Cu | 0.089 mg | 0.053 mg | +68% |
| Manganese, Mn | 0.032 mg | 0.015 mg | +113% |
| Selenium, Se | 16.3 ug | 37.1 ug | -56% |
| Other Nutrients | |||
| Energy | 678 kj | 461 kj | +47% |
| Ash | 4.15 g | 3.38 g | +23% |
| Total Sugars | 0 g | 0.900 g | -100% |
| Sucrose | — | 0.700 g | |
| Glucose | — | 0.200 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 4.00 ug | -25% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 4.00 ug | -25% |
| Betaine | 4.60 mg | 3.40 mg | +35% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 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) | — | 0.060 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.050 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) | 26.0 IU | 6.00 IU | +333% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | 0.100 ug | +500% |
| Vitamin K1 — Phylloquinone | 0 ug | 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 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.020 g | 0.009 g | +122% |
| SFA 12:0 (Lauric acid) | 0.020 g | 0.004 g | +400% |
| SFA 14:0 (Myristic acid) | 0.120 g | 0.031 g | +287% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 1.70 g | 0.558 g | +205% |
| SFA 17:0 (Margaric acid) | — | 0.007 g | |
| SFA 18:0 (Stearic acid) | 0.860 g | 0.282 g | +205% |
| SFA 20:0 (Arachidic acid) | — | 0.005 g | |
| SFA 22:0 (Behenic acid) | — | 0.002 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.340 g | 0.066 g | +415% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.066 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.005 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.60 g | 0.996 g | +261% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.990 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.022 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.001 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.001 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.930 g | 0.467 g | +99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.810 g | 0.370 g | +119% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.366 g | |
| PUFA 18:2 CLAs | — | 0.003 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.120 g | 0.012 g | +900% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.012 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 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) | — | 0.013 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.010 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.003 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.007 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.049 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.001 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 | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | — | 0.006 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.006 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.001 g | |
| Fatty acids, total trans-polyenoic | — | 0.001 g | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.219 g | 0.241 g | -9% |
| Threonine (EAA) | 0.811 g | 0.890 g | -9% |
| Isoleucine (EAA, BCAA) | 0.800 g | 0.958 g | -16% |
| Leucine (EAA, BCAA) | 1.45 g | 1.67 g | -13% |
| Lysine (EAA) | 1.55 g | 1.80 g | -14% |
| Methionine (EAA) | 0.482 g | 0.555 g | -13% |
| Cystine (conditionally essential) | 0.274 g | 0.228 g | +20% |
| Phenylalanine (EAA) | 0.788 g | 0.841 g | -6% |
| Tyrosine (conditionally essential) | 0.598 g | 0.802 g | -25% |
| Valine (EAA, BCAA) | 0.791 g | 1.02 g | -23% |
| Arginine (conditionally essential) | 1.19 g | 1.30 g | -9% |
| Histidine (EAA) | 0.653 g | 0.823 g | -21% |
| Alanine | 1.08 g | 1.16 g | -7% |
| Aspartic acid | 1.73 g | 1.89 g | -9% |
| Glutamic acid | 2.97 g | 3.09 g | -4% |
| Glycine (conditionally essential) | 0.949 g | 0.915 g | +4% |
| Proline (conditionally essential) | 0.779 g | 0.818 g | -5% |
| Serine | 0.747 g | 0.845 g | -12% |
| Hydroxyproline | — | 0.071 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.
Pork, cured, ham, boneless, extra lean and regular, unheated nutrition facts Canadian bacon, unprepared nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin D (D2 + D3) +500% in Pork, cured, ham, boneless, extra lean and regular, unheated Vitamin B-12 — Cobalamin +116% in Pork, cured, ham, boneless, extra lean and regular, unheated Manganese, Mn +113% in Pork, cured, ham, boneless, extra lean and regular, unheated Iron, Fe +105% in Pork, cured, ham, boneless, extra lean and regular, unheated
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