Pork vs Canadian bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Canadian bacon, cooked, pan-fried is higher in more vitamins & minerals
Calories (kcal)
Pork 117
Canadian bacon 146
Protein (g)
Pork 18.0
Canadian bacon 28.3
Carbs (g)
Pork 1.57
Canadian bacon 1.80
Fat (g)
Pork 4.39
Canadian bacon 2.78
Fiber (g)
Pork 0
Canadian bacon 0
Quick answers
Which has more protein?
Canadian bacon, cooked, pan-fried — 28.3g vs 18.0g per 100g.
Which has fewer calories?
Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted — 117 vs 146 kcal per 100g.
Which is more nutrient-dense?
Canadian bacon, cooked, pan-fried 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 | 117 kcal | 146 kcal | -20% |
| Macronutrients | |||
| Water | 72.6 g | 62.5 g | +16% |
| Protein | 18.0 g | 28.3 g | -36% |
| Total lipid (fat) | 4.39 g | 2.78 g | +58% |
| Carbohydrate, by difference | 1.57 g | 1.80 g | -13% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.42 g | 1.04 g | +37% |
| Fatty acids, total monounsaturated | 1.98 g | 1.25 g | +58% |
| Fatty acids, total trans | — | 0.008 g | |
| Cholesterol | 53.0 mg | 67.0 mg | -21% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.362 mg | 0.669 mg | -46% |
| Riboflavin (Vitamin B2) | 0.183 mg | 0.185 mg | -1% |
| Niacin (Vitamin B3) | 5.80 mg | 9.99 mg | -42% |
| Pantothenic acid (Vitamin B5) | 0.721 mg | 0.720 mg | = |
| Vitamin B-6 — Pyridoxine | 0.394 mg | 0.280 mg | +41% |
| Biotin (Vitamin B7) | 1.00 ug | 4.00 ug | -75% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 74.2 mg | 105 mg | -29% |
| Vitamin B-12 — Cobalamin | 0.400 ug | 0.430 ug | -7% |
| Vitamin A, RAE | 13.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.200 mg | 0.410 mg | -51% |
| Vitamin D (D2 + D3) | 0.700 ug | 0.200 ug | +250% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 4.10 ug | 4.90 ug | -16% |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 7.00 mg | +29% |
| Iron, Fe | 0.820 mg | 0.560 mg | +46% |
| Magnesium, Mg | 19.0 mg | 27.0 mg | -30% |
| Phosphorus, P | 270 mg | 309 mg | -13% |
| Potassium, K | 316 mg | 999 mg | -68% |
| Sodium, Na | 1193 mg | 993 mg | +20% |
| Zinc, Zn | 1.82 mg | 1.73 mg | +5% |
| Copper, Cu | 0.091 mg | 0.063 mg | +44% |
| Manganese, Mn | 0.022 mg | 0.016 mg | +37% |
| Selenium, Se | 34.2 ug | 50.4 ug | -32% |
| Other Nutrients | |||
| Energy | 489 kj | 609 kj | -20% |
| Ash | 3.66 g | 4.60 g | -20% |
| Total Sugars | 1.57 g | 1.20 g | +31% |
| Sucrose | 0.130 g | 0.900 g | -86% |
| Glucose | 1.38 g | 0.300 g | +360% |
| 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 | 4.00 ug | -75% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 4.00 ug | -75% |
| Betaine | 4.30 mg | 4.70 mg | -9% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 13.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 44.0 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) | 0.010 mg | 0.030 mg | -67% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | 0.210 mg | -86% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.070 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 28.0 IU | 9.00 IU | +211% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.700 ug | 0.200 ug | +250% |
| Vitamin K1 — Phylloquinone | 0 ug | 0.200 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 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) | 0.002 g | 0.011 g | -82% |
| SFA 12:0 (Lauric acid) | 0.001 g | 0.003 g | -67% |
| SFA 14:0 (Myristic acid) | 0.051 g | 0.037 g | +38% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.002 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.898 g | 0.646 g | +39% |
| SFA 17:0 (Margaric acid) | 0.010 g | 0.008 g | +25% |
| SFA 18:0 (Stearic acid) | 0.447 g | 0.324 g | +38% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.005 g | = |
| SFA 22:0 (Behenic acid) | 0.009 g | 0.003 g | +200% |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.122 g | 0.085 g | +44% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.085 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | 0.007 g | -57% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.83 g | 1.14 g | +61% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.81 g | 1.13 g | +60% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.028 g | 0.022 g | +27% |
| 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 | 0.542 g | 0.485 g | +12% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.453 g | 0.364 g | +24% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.443 g | 0.360 g | +23% |
| PUFA 18:2 CLAs | — | 0.003 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.019 g | 0.012 g | +58% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.019 g | 0.011 g | +73% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.001 g | -100% |
| 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) | 0.018 g | 0.014 g | +29% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.011 g | -100% |
| 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 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0.066 g | -23% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.011 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.006 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.001 g | -100% |
| Fatty acids, total trans-monoenoic | — | 0.007 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | 0.016 g | 0.007 g | +129% |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.001 g | |
| TFA 18:2 t,t | 0.010 g | — | |
| Fatty acids, total trans-polyenoic | — | 0.001 g | |
| Tryptophan (EAA) | 0.169 g | 0.332 g | -49% |
| Threonine (EAA) | 0.805 g | 1.23 g | -34% |
| Isoleucine (EAA, BCAA) | 0.812 g | 1.32 g | -38% |
| Leucine (EAA, BCAA) | 1.44 g | 2.29 g | -37% |
| Lysine (EAA) | 1.52 g | 2.48 g | -39% |
| Methionine (EAA) | 0.430 g | 0.764 g | -44% |
| Cystine (conditionally essential) | 0.202 g | 0.314 g | -36% |
| Phenylalanine (EAA) | 0.719 g | 1.16 g | -38% |
| Tyrosine (conditionally essential) | 0.584 g | 1.10 g | -47% |
| Valine (EAA, BCAA) | 0.910 g | 1.41 g | -35% |
| Arginine (conditionally essential) | 1.15 g | 1.80 g | -36% |
| Histidine (EAA) | 0.783 g | 1.13 g | -31% |
| Alanine | 1.06 g | 1.60 g | -34% |
| Aspartic acid | 1.57 g | 2.61 g | -40% |
| Glutamic acid | 2.57 g | 4.26 g | -40% |
| Glycine (conditionally essential) | 0.939 g | 1.26 g | -25% |
| Proline (conditionally essential) | 0.772 g | 1.13 g | -31% |
| Serine | 0.704 g | 1.16 g | -40% |
| Hydroxyproline | 0.117 g | 0.097 g | +21% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 9.00 mg | — | |
| Choline from phosphatidylcholine | 57.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 5.90 mg | — | |
| Free Choline | 1.20 mg | — | |
| Total Choline | 74.0 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 -- water added, whole, boneless, separable lean only, heated, roasted nutrition facts Canadian bacon, cooked, pan-fried nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin D (D2 + D3) +250% in Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted Biotin (Vitamin B7) -75% in Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted Potassium, K -68% in Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted Vitamin E (alpha-tocopherol) -51% in Pork, cured, ham -- water added, whole, boneless, separable lean only, heated, roasted
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