Pork vs Ham
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted is higher in more vitamins & minerals
Calories (kcal)
Pork 128
Ham 121
Protein (g)
Pork 20.9
Ham 19.6
Carbs (g)
Pork 1.20
Ham 2.36
Fat (g)
Pork 4.43
Ham 3.68
Fiber (g)
Pork 0
Ham —
Quick answers
Which has more protein?
Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted — 20.9g vs 19.6g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 128 kcal per 100g.
Which is more nutrient-dense?
Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, 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 | 128 kcal | 121 kcal | +6% |
| Macronutrients | |||
| Water | 70.0 g | 70.7 g | -1% |
| Protein | 20.9 g | 19.6 g | +7% |
| Total lipid (fat) | 4.43 g | 3.68 g | +20% |
| Carbohydrate, by difference | 1.20 g | 2.36 g | -49% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | — | 2.20 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.40 g | 1.25 g | +12% |
| Fatty acids, total monounsaturated | 1.91 g | 1.60 g | +19% |
| Fatty acids, total trans | 0.028 g | 0.017 g | +65% |
| Cholesterol | 65.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.257 mg | — | |
| Riboflavin (Vitamin B2) | 0.192 mg | — | |
| Niacin (Vitamin B3) | 5.07 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.544 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.348 mg | — | |
| Biotin (Vitamin B7) | 1.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 91.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0.600 ug | — | |
| Vitamin A, RAE | 11.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.280 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 5.60 ug | — | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 6.00 mg | +50% |
| Iron, Fe | 1.56 mg | 0.860 mg | +81% |
| Magnesium, Mg | 18.0 mg | 20.3 mg | -11% |
| Phosphorus, P | 216 mg | 246 mg | -12% |
| Potassium, K | 241 mg | 484 mg | -50% |
| Sodium, Na | 1060 mg | 1030 mg | +3% |
| Zinc, Zn | 3.09 mg | 1.76 mg | +76% |
| Copper, Cu | 0.122 mg | 0.041 mg | +198% |
| Manganese, Mn | 0.022 mg | 0.015 mg | +47% |
| Selenium, Se | 26.2 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 121 kcal | |
| Energy (Atwater Specific Factors) | — | 126 kcal | |
| Energy | 537 kj | 507 kj | +6% |
| Nitrogen | — | 3.14 g | |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 3.48 g | 3.63 g | -4% |
| Total Sugars | 0.910 g | — | |
| Sucrose | 0.700 g | 0.400 g | +75% |
| Glucose | 0.150 g | 1.80 g | -92% |
| Fructose | 0.060 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | — | |
| Betaine | 2.90 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) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| 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 g | 0.004 g | -100% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0.003 g | -100% |
| SFA 14:0 (Myristic acid) | 0.046 g | 0.043 g | +7% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.002 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.875 g | 0.733 g | +19% |
| SFA 17:0 (Margaric acid) | 0.009 g | 0.008 g | +12% |
| SFA 18:0 (Stearic acid) | 0.456 g | 0.367 g | +24% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0.005 g | +20% |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | 0.010 g | 0.002 g | +400% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 14:1 c | — | 0.001 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.093 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.086 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.007 g | -100% |
| MUFA 17:1 c | — | 0.007 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.79 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.77 g | 1.38 g | +29% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.029 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 | 0.641 g | 0.675 g | -5% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.537 g | — | |
| PUFA 18:2 c | — | 0.479 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.505 g | 0.477 g | +6% |
| PUFA 18:2 CLAs | 0.018 g | 0.002 g | +800% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.015 g | — | |
| PUFA 18:3 c | — | 0.018 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.015 g | 0.016 g | -6% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.002 g | -100% |
| 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) | 0.022 g | 0.017 g | +29% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 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) | 0.066 g | 0.059 g | +12% |
| 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 | 0.015 g | 0.010 g | +50% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | 0.014 g | 0.009 g | +56% |
| 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 | |
| TFA 18:2 t,t | 0.014 g | — | |
| Fatty acids, total trans-polyenoic | 0.014 g | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | 0.196 g | — | |
| Threonine (EAA) | 0.936 g | — | |
| Isoleucine (EAA, BCAA) | 0.945 g | — | |
| Leucine (EAA, BCAA) | 1.68 g | — | |
| Lysine (EAA) | 1.77 g | — | |
| Methionine (EAA) | 0.501 g | — | |
| Cystine (conditionally essential) | 0.235 g | — | |
| Phenylalanine (EAA) | 0.837 g | — | |
| Tyrosine (conditionally essential) | 0.679 g | — | |
| Valine (EAA, BCAA) | 1.06 g | — | |
| Arginine (conditionally essential) | 1.34 g | — | |
| Histidine (EAA) | 0.911 g | — | |
| Alanine | 1.23 g | — | |
| Aspartic acid | 1.83 g | — | |
| Glutamic acid | 2.99 g | — | |
| Glycine (conditionally essential) | 1.09 g | — | |
| Proline (conditionally essential) | 0.898 g | — | |
| Serine | 0.819 g | — | |
| Hydroxyproline | 0.136 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 7.80 mg | — | |
| Choline from phosphatidylcholine | 71.0 mg | — | |
| Choline from phosphocholine | 1.10 mg | — | |
| Choline from sphingomyelin | 8.30 mg | — | |
| Free Choline | 2.70 mg | — | |
| Total Choline | 91.0 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 -- water added, shank, bone-in, separable lean only, heated, roasted nutrition facts Ham, sliced, restaurant nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +198% in Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted Iron, Fe +81% in Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted Zinc, Zn +76% in Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted Calcium, Ca +50% in Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted
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