Pork vs Ham
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted is higher in more vitamins & minerals
Calories (kcal)
Pork 165
Ham 121
Protein (g)
Pork 22.0
Ham 19.6
Carbs (g)
Pork 0.500
Ham 2.36
Fat (g)
Pork 7.70
Ham 3.68
Fiber (g)
Pork 0
Ham —
Quick answers
Which has more protein?
Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted — 22.0g vs 19.6g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 165 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted 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 | 165 kcal | 121 kcal | +36% |
| Macronutrients | |||
| Water | 65.8 g | 70.7 g | -7% |
| Protein | 22.0 g | 19.6 g | +12% |
| Total lipid (fat) | 7.70 g | 3.68 g | +109% |
| Carbohydrate, by difference | 0.500 g | 2.36 g | -79% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | — | 2.20 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.62 g | 1.25 g | +110% |
| Fatty acids, total monounsaturated | 3.76 g | 1.60 g | +135% |
| Fatty acids, total trans | — | 0.017 g | |
| Cholesterol | 57.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.740 mg | — | |
| Riboflavin (Vitamin B2) | 0.280 mg | — | |
| Niacin (Vitamin B3) | 5.32 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.350 mg | — | |
| Biotin (Vitamin B7) | 3.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 86.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0.680 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.280 mg | — | |
| Vitamin D (D2 + D3) | 0.800 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 6.00 mg | +33% |
| Iron, Fe | 1.40 mg | 0.860 mg | +63% |
| Magnesium, Mg | 19.0 mg | 20.3 mg | -6% |
| Phosphorus, P | 248 mg | 246 mg | +1% |
| Potassium, K | 362 mg | 484 mg | -25% |
| Sodium, Na | 969 mg | 1030 mg | -6% |
| Zinc, Zn | 2.63 mg | 1.76 mg | +49% |
| Copper, Cu | 0.119 mg | 0.041 mg | +190% |
| Manganese, Mn | — | 0.015 mg | |
| Selenium, Se | 19.5 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 121 kcal | |
| Energy (Atwater Specific Factors) | — | 126 kcal | |
| Energy | 690 kj | 507 kj | +36% |
| Nitrogen | — | 3.14 g | |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 4.00 g | 3.63 g | +10% |
| Total Sugars | 0 g | — | |
| Sucrose | — | 0.400 g | |
| Glucose | — | 1.80 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | — | |
| Betaine | 5.80 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 32.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.800 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.001 g | -100% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.030 g | 0.004 g | +650% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.020 g | 0.003 g | +567% |
| SFA 14:0 (Myristic acid) | 0.131 g | 0.043 g | +205% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 1.58 g | 0.733 g | +115% |
| SFA 17:0 (Margaric acid) | — | 0.008 g | |
| SFA 18:0 (Stearic acid) | 0.865 g | 0.367 g | +136% |
| SFA 20:0 (Arachidic acid) | — | 0.005 g | |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0.002 g | |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | — | 0.001 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.372 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.086 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.007 g | |
| MUFA 17:1 c | — | 0.007 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.39 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.38 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 20:1 c | — | 0.023 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 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 g | |
| Fatty acids, total polyunsaturated | 1.08 g | 0.675 g | +59% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.905 g | — | |
| PUFA 18:2 c | — | 0.479 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.477 g | |
| PUFA 18:2 CLAs | — | 0.002 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.171 g | — | |
| PUFA 18:3 c | — | 0.018 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.016 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.002 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.017 g | |
| PUFA 20:3 c | — | 0.011 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.003 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.008 g | |
| 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 g | 0.059 g | -100% |
| PUFA 20:4c | — | 0.059 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.001 g | -100% |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | — | 0.006 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.010 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.006 g | -100% |
| PUFA 22:6 c | — | 0.001 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | — | 0.010 g | |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.009 g | |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | — | 0.001 g | |
| TFA 18:2 t not further defined | — | 0.001 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted nutrition facts Ham, sliced, restaurant nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +190% in Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted Iron, Fe +63% in Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted Zinc, Zn +49% in Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted Calcium, Ca +33% in Pork, cured, ham, boneless, low sodium, extra lean and regular, roasted
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