Which has more protein, Pork, cured, ham, separable fat, boneless, heated or Pork, fresh, separable fat, raw?

Pork, fresh, separable fat, raw has more protein at 9.25g per 100g, compared to 8.77g for Pork, cured, ham, separable fat, boneless, heated.

Which has more calories, Pork, cured, ham, separable fat, boneless, heated or Pork, fresh, separable fat, raw?

Pork, fresh, separable fat, raw has more calories at 632 kcal per 100g, compared to 507 kcal for Pork, cured, ham, separable fat, boneless, heated.

Is Pork, cured, ham, separable fat, boneless, heated healthier than Pork, fresh, separable fat, raw?

Based on vitamin and mineral density, Pork, cured, ham, separable fat, boneless, heated scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Pork vs Pork

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Pork, cured, ham, separable fat, boneless, heated is higher in more vitamins & minerals

Calories (kcal)

Pork 507

Pork 632

Protein (g)

Pork 8.77

Pork 9.25

Carbs (g)

Pork 2.00

Pork 0

Fat (g)

Pork 51.6

Pork 65.7

Fiber (g)

Pork 0

Quick answers

Which has more protein?

Pork, fresh, separable fat, raw — 9.25g vs 8.77g per 100g.

Which has fewer calories?

Pork, cured, ham, separable fat, boneless, heated — 507 vs 632 kcal per 100g.

Which is more nutrient-dense?

Pork, cured, ham, separable fat, boneless, heated 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	Pork	Diff
Energy
Energy	507 kcal	632 kcal	-20%
Macronutrients
Water	35.5 g	24.8 g	+43%
Protein	8.77 g	9.25 g	-5%
Total lipid (fat)	51.6 g	65.7 g	-22%
Carbohydrate, by difference	2.00 g	0 g
Fiber, total dietary	0 g	0 g	=
Fats & Fatty Acids
Fatty acids, total saturated	17.0 g	22.0 g	-22%
Fatty acids, total monounsaturated	23.8 g	28.0 g	-15%
Fatty acids, total trans	0.371 g	0.600 g	-38%
Cholesterol	72.0 mg	72.0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.278 mg	0.160 mg	+74%
Riboflavin (Vitamin B2)	0.096 mg	0.090 mg	+7%
Niacin (Vitamin B3)	3.08 mg	2.63 mg	+17%
Pantothenic acid (Vitamin B5)	0.413 mg	0.430 mg	-4%
Vitamin B-6 — Pyridoxine	0.201 mg	0.143 mg	+41%
Biotin (Vitamin B7)	1.00 ug	0 ug
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	—	31.0 mg
Vitamin B-12 — Cobalamin	0.310 ug	0.670 ug	-54%
Vitamin A, RAE	12.0 ug	26.0 ug	-54%
Carotene, beta	0 ug	0 ug	=
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.350 mg	0.420 mg	-17%
Vitamin D (D2 + D3)	1.90 ug	1.70 ug	+12%
Minerals
Calcium, Ca	6.00 mg	14.0 mg	-57%
Iron, Fe	0.530 mg	0.260 mg	+104%
Magnesium, Mg	16.0 mg	6.00 mg	+167%
Phosphorus, P	169 mg	84.0 mg	+101%
Potassium, K	195 mg	333 mg	-41%
Sodium, Na	677 mg	47.0 mg	+1340%
Zinc, Zn	1.14 mg	0.600 mg	+90%
Copper, Cu	0.330 mg	0.067 mg	+393%
Manganese, Mn	0.022 mg	0 mg
Selenium, Se	16.0 ug	9.00 ug	+78%
Other Nutrients
Energy	2122 kj	2645 kj	-20%
Ash	2.19 g	0.510 g	+329%
Total Sugars	0.280 g	0 g
Sucrose	0 g	—
Glucose	0.280 g	—
Fructose	0 g	—
Lactose	0 g	—
Maltose	0 g	—
Galactose	0 g	—
Folic acid (Vitamin B9 — synthetic)	1.00 ug	0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	1.00 ug	0 ug
Betaine	2.60 mg	1.20 mg	+117%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	12.0 ug	26.0 ug	-54%
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	42.0 IU	86.0 IU	-51%
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)	0.010 mg	—
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.120 mg	—
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0.020 mg	—
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0.050 mg	—
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	—
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0.070 mg	—
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	—
Vitamin D (D2 + D3 — total)	75.0 IU	69.0 IU	+9%
Vitamin D3 — Cholecalciferol (animal / sunlight source)	1.90 ug	1.70 ug	+12%
Vitamin K1 — Phylloquinone	—	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)	0.047 g	0.050 g	-6%
SFA 12:0 (Lauric acid)	0.051 g	0.050 g	+2%
SFA 14:0 (Myristic acid)	0.629 g	0.829 g	-24%
SFA 15:0 (Pentadecanoic acid)	0 g	0.043 g	-100%
SFA 16:0 (Palmitic acid)	10.9 g	13.6 g	-20%
SFA 17:0 (Margaric acid)	0.138 g	0.218 g	-37%
SFA 18:0 (Stearic acid)	5.11 g	7.07 g	-28%
SFA 20:0 (Arachidic acid)	0.088 g	0.119 g	-26%
SFA 22:0 (Behenic acid)	0.049 g	0 g
SFA 24:0 (Lignoceric acid)	—	0 g
MUFA 14:1 (Myristoleic acid)	0 g	0.016 g	-100%
MUFA 15:1 (Pentadecenoic acid)	0 g	0 g	=
MUFA 16:1 (Omega-7, Palmitoleic acid)	1.28 g	1.28 g	=
MUFA 17:1 (Heptadecenoic acid)	0 g	0 g	=
MUFA 18:1 (Omega-9, Oleic acid family)	22.1 g	26.3 g	-16%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	21.9 g	25.8 g	-15%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.402 g	0.477 g	-16%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
MUFA 22:1 c (Omega-9, Erucic acid — cis)	—	0 g
Fatty acids, total polyunsaturated	6.47 g	13.2 g	-51%
PUFA 18:2 (Omega-6, Linoleic acid)	5.82 g	11.8 g	-51%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	5.53 g	11.7 g	-53%
PUFA 18:2 CLAs	0.151 g	—
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.269 g	0.588 g	-54%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.269 g	0.564 g	-52%
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0 g	0.024 g	-100%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.259 g	0.445 g	-42%
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0 g	0.070 g	-100%
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.123 g	0.184 g	-33%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0.046 g	-100%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0.021 g	-100%
Fatty acids, total trans-monoenoic	0.234 g	0.468 g	-50%
TFA 18:1 t	0.234 g	0.468 g	-50%
TFA 18:2 t not further defined	—	0.132 g
TFA 18:2 t,t	0.137 g	—
Fatty acids, total trans-polyenoic	0.137 g	0.132 g	+4%
Tryptophan (EAA)	0.063 g	0.110 g	-43%
Threonine (EAA)	0.341 g	0.407 g	-16%
Isoleucine (EAA, BCAA)	0.354 g	0.438 g	-19%
Leucine (EAA, BCAA)	0.631 g	0.761 g	-17%
Lysine (EAA)	0.625 g	0.823 g	-24%
Methionine (EAA)	0.176 g	0.254 g	-31%
Cystine (conditionally essential)	0.101 g	0.104 g	-3%
Phenylalanine (EAA)	0.324 g	0.384 g	-16%
Tyrosine (conditionally essential)	0.237 g	0.366 g	-35%
Valine (EAA, BCAA)	0.417 g	0.468 g	-11%
Arginine (conditionally essential)	0.532 g	0.596 g	-11%
Histidine (EAA)	0.383 g	0.376 g	+2%
Alanine	0.542 g	0.530 g	+2%
Aspartic acid	0.746 g	0.865 g	-14%
Glutamic acid	1.16 g	1.41 g	-18%
Glycine (conditionally essential)	0.672 g	0.418 g	+61%
Proline (conditionally essential)	0.431 g	0.374 g	+15%
Serine	0.327 g	0.386 g	-15%
Hydroxyproline	0.057 g	0.032 g	+78%
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=
Choline
Choline from glycerophoshocholine	4.80 mg	5.70 mg	-16%
Choline from phosphatidylcholine	27.0 mg	14.0 mg	+93%
Choline from phosphocholine	0.600 mg	0.600 mg	=
Choline from sphingomyelin	3.60 mg	3.60 mg	=
Free Choline	0.800 mg	1.50 mg	-47%
Total Choline	37.0 mg	25.0 mg	+48%

* 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, separable fat, boneless, heated nutrition facts Pork, fresh, separable fat, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +1340% in Pork, cured, ham, separable fat, boneless, heated Copper, Cu +393% in Pork, cured, ham, separable fat, boneless, heated Magnesium, Mg +167% in Pork, cured, ham, separable fat, boneless, heated Iron, Fe +104% in Pork, cured, ham, separable fat, boneless, heated

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