Pork vs Canadian bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted is higher in more vitamins & minerals
Calories (kcal)
Pork 211
Canadian bacon 146
Protein (g)
Pork 29.4
Canadian bacon 28.3
Carbs (g)
Pork 0
Canadian bacon 1.80
Fat (g)
Pork 9.44
Canadian bacon 2.78
Fiber (g)
Pork 0
Canadian bacon 0
Quick answers
Which has more protein?
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted — 29.4g vs 28.3g per 100g.
Which has fewer calories?
Canadian bacon, cooked, pan-fried — 146 vs 211 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, leg (ham), whole, separable lean only, cooked, 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 | Canadian bacon | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 211 kcal | 146 kcal | +45% |
| Macronutrients | |||
| Water | 60.7 g | 62.5 g | -3% |
| Protein | 29.4 g | 28.3 g | +4% |
| Total lipid (fat) | 9.44 g | 2.78 g | +240% |
| Carbohydrate, by difference | 0 g | 1.80 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.30 g | 1.04 g | +218% |
| Fatty acids, total monounsaturated | 4.45 g | 1.25 g | +255% |
| Fatty acids, total trans | — | 0.008 g | |
| Cholesterol | 94.0 mg | 67.0 mg | +40% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.690 mg | 0.669 mg | +3% |
| Riboflavin (Vitamin B2) | 0.349 mg | 0.185 mg | +89% |
| Niacin (Vitamin B3) | 4.93 mg | 9.99 mg | -51% |
| Pantothenic acid (Vitamin B5) | 0.670 mg | 0.720 mg | -7% |
| Vitamin B-6 — Pyridoxine | 0.450 mg | 0.280 mg | +61% |
| Biotin (Vitamin B7) | 12.0 ug | 4.00 ug | +200% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 101 mg | 105 mg | -4% |
| Vitamin B-12 — Cobalamin | 0.720 ug | 0.430 ug | +67% |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.260 mg | 0.410 mg | -37% |
| Vitamin D (D2 + D3) | 0.900 ug | 0.200 ug | +350% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 4.90 ug | |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 7.00 mg | = |
| Iron, Fe | 1.12 mg | 0.560 mg | +100% |
| Magnesium, Mg | 25.0 mg | 27.0 mg | -7% |
| Phosphorus, P | 281 mg | 309 mg | -9% |
| Potassium, K | 373 mg | 999 mg | -63% |
| Sodium, Na | 64.0 mg | 993 mg | -94% |
| Zinc, Zn | 3.26 mg | 1.73 mg | +88% |
| Copper, Cu | 0.108 mg | 0.063 mg | +71% |
| Manganese, Mn | 0.037 mg | 0.016 mg | +131% |
| Selenium, Se | 49.9 ug | 50.4 ug | -1% |
| Other Nutrients | |||
| Energy | 883 kj | 609 kj | +45% |
| Ash | 1.11 g | 4.60 g | -76% |
| Total Sugars | 0 g | 1.20 g | -100% |
| Sucrose | — | 0.900 g | |
| Glucose | — | 0.300 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 4.00 ug | +200% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 4.00 ug | +200% |
| Betaine | 3.90 mg | 4.70 mg | -17% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 3.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 9.00 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) | — | 0.030 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.210 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.070 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) | 36.0 IU | 9.00 IU | +300% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.900 ug | 0.200 ug | +350% |
| 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) | 0.020 g | 0.011 g | +82% |
| SFA 12:0 (Lauric acid) | 0.010 g | 0.003 g | +233% |
| SFA 14:0 (Myristic acid) | 0.110 g | 0.037 g | +197% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 2.08 g | 0.646 g | +222% |
| SFA 17:0 (Margaric acid) | — | 0.008 g | |
| SFA 18:0 (Stearic acid) | 1.04 g | 0.324 g | +221% |
| SFA 20:0 (Arachidic acid) | — | 0.005 g | |
| SFA 22:0 (Behenic acid) | — | 0.003 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) | 0.300 g | 0.085 g | +253% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.085 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.007 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.09 g | 1.14 g | +259% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.13 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | 0.022 g | +173% |
| 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 | 0.850 g | 0.485 g | +75% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.770 g | 0.364 g | +112% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.360 g | |
| PUFA 18:2 CLAs | — | 0.003 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.012 g | +67% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.011 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.001 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) | — | 0.014 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 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 20:4 (Omega-6, Arachidonic acid family) | 0.060 g | 0.066 g | -9% |
| 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 | — | 0.007 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 | |
| Tryptophan (EAA) | 0.374 g | 0.332 g | +13% |
| Threonine (EAA) | 1.34 g | 1.23 g | +10% |
| Isoleucine (EAA, BCAA) | 1.38 g | 1.32 g | +4% |
| Leucine (EAA, BCAA) | 2.36 g | 2.29 g | +3% |
| Lysine (EAA) | 2.64 g | 2.48 g | +7% |
| Methionine (EAA) | 0.779 g | 0.764 g | +2% |
| Cystine (conditionally essential) | 0.375 g | 0.314 g | +19% |
| Phenylalanine (EAA) | 1.17 g | 1.16 g | +1% |
| Tyrosine (conditionally essential) | 1.02 g | 1.10 g | -7% |
| Valine (EAA, BCAA) | 1.60 g | 1.41 g | +13% |
| Arginine (conditionally essential) | 1.83 g | 1.80 g | +2% |
| Histidine (EAA) | 1.17 g | 1.13 g | +4% |
| Alanine | 1.71 g | 1.60 g | +7% |
| Aspartic acid | 2.73 g | 2.61 g | +5% |
| Glutamic acid | 4.60 g | 4.26 g | +8% |
| Glycine (conditionally essential) | 1.40 g | 1.26 g | +11% |
| Proline (conditionally essential) | 1.18 g | 1.13 g | +5% |
| Serine | 1.22 g | 1.16 g | +4% |
| Hydroxyproline | — | 0.097 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, fresh, leg (ham), whole, separable lean only, cooked, roasted nutrition facts Canadian bacon, cooked, pan-fried nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin D (D2 + D3) +350% in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted Biotin (Vitamin B7) +200% in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted Manganese, Mn +131% in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted Iron, Fe +100% in Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.