Pork vs Ham
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Pork 186
Ham 121
Protein (g)
Pork 20.3
Ham 19.6
Carbs (g)
Pork 0
Ham 2.36
Fat (g)
Pork 11.0
Ham 3.68
Fiber (g)
Pork 0
Ham —
Quick answers
Which has more protein?
Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw — 20.3g vs 19.6g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 186 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pork | Ham | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 186 kcal | 121 kcal | +54% |
| Macronutrients | |||
| Water | 67.8 g | 70.7 g | -4% |
| Protein | 20.3 g | 19.6 g | +3% |
| Total lipid (fat) | 11.0 g | 3.68 g | +200% |
| Carbohydrate, by difference | 0 g | 2.36 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | — | 2.20 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.37 g | 1.25 g | +89% |
| Fatty acids, total monounsaturated | 2.76 g | 1.60 g | +72% |
| Fatty acids, total trans | 0.069 g | 0.017 g | +306% |
| Cholesterol | 58.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.456 mg | — | |
| Riboflavin (Vitamin B2) | 0.177 mg | — | |
| Niacin (Vitamin B3) | 6.33 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.693 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.682 mg | — | |
| Biotin (Vitamin B7) | 0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 54.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0.540 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.120 mg | — | |
| Vitamin D (D2 + D3) | 0.700 ug | — | |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 6.00 mg | +317% |
| Iron, Fe | 0.590 mg | 0.860 mg | -31% |
| Magnesium, Mg | 23.0 mg | 20.3 mg | +13% |
| Phosphorus, P | 203 mg | 246 mg | -17% |
| Potassium, K | 337 mg | 484 mg | -30% |
| Sodium, Na | 56.0 mg | 1030 mg | -95% |
| Zinc, Zn | 1.85 mg | 1.76 mg | +5% |
| Copper, Cu | 0.065 mg | 0.041 mg | +59% |
| Manganese, Mn | 0.008 mg | 0.015 mg | -47% |
| Selenium, Se | 35.5 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 121 kcal | |
| Energy (Atwater Specific Factors) | — | 126 kcal | |
| Energy | 779 kj | 507 kj | +54% |
| Nitrogen | — | 3.14 g | |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 0.950 g | 3.63 g | -74% |
| 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) | 0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | — | |
| Betaine | 3.00 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 2.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 8.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 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) | 26.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.700 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) | 0.005 g | 0.004 g | +25% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.004 g | 0.003 g | +33% |
| SFA 14:0 (Myristic acid) | 0.084 g | 0.043 g | +95% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | 0.002 g | = |
| SFA 16:0 (Palmitic acid) | 1.45 g | 0.733 g | +98% |
| SFA 17:0 (Margaric acid) | 0.022 g | 0.008 g | +175% |
| SFA 18:0 (Stearic acid) | 0.789 g | 0.367 g | +115% |
| SFA 20:0 (Arachidic acid) | 0.007 g | 0.005 g | +40% |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | 0 g | 0.002 g | -100% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | — | |
| MUFA 14:1 c | — | 0.001 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.142 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.086 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | 0.007 g | -86% |
| MUFA 17:1 c | — | 0.007 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.57 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.52 g | 1.38 g | +83% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.043 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 | 0.964 g | 0.675 g | +43% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.884 g | — | |
| PUFA 18:2 c | — | 0.479 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.858 g | 0.477 g | +80% |
| PUFA 18:2 CLAs | — | 0.002 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.040 g | — | |
| PUFA 18:3 c | — | 0.018 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.039 g | 0.016 g | +144% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | 0.002 g | -50% |
| 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) | 0.033 g | 0.017 g | +94% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.005 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) | 0.035 g | 0.059 g | -41% |
| 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 | 0.043 g | 0.010 g | +330% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | 0.043 g | 0.009 g | +378% |
| 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 | 0.025 g | — | |
| Fatty acids, total trans-polyenoic | 0.025 g | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | 0.214 g | — | |
| Threonine (EAA) | 0.911 g | — | |
| Isoleucine (EAA, BCAA) | 0.998 g | — | |
| Leucine (EAA, BCAA) | 1.73 g | — | |
| Lysine (EAA) | 1.88 g | — | |
| Methionine (EAA) | 0.559 g | — | |
| Cystine (conditionally essential) | 0.234 g | — | |
| Phenylalanine (EAA) | 0.853 g | — | |
| Tyrosine (conditionally essential) | 0.772 g | — | |
| Valine (EAA, BCAA) | 1.06 g | — | |
| Arginine (conditionally essential) | 1.35 g | — | |
| Histidine (EAA) | 0.876 g | — | |
| Alanine | 1.19 g | — | |
| Aspartic acid | 1.98 g | — | |
| Glutamic acid | 3.24 g | — | |
| Glycine (conditionally essential) | 0.914 g | — | |
| Proline (conditionally essential) | 0.820 g | — | |
| Serine | 0.877 g | — | |
| Hydroxyproline | 0.052 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, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw nutrition facts Ham, sliced, restaurant nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +317% in Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw Sodium, Na -95% in Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw Copper, Cu +59% in Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw Manganese, Mn -47% in Pork, fresh, loin, center rib (chops or roasts), bone-in, separable lean and fat, raw
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