Pork vs Ham
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Pork, fresh, loin, whole, separable lean only, cooked, broiled is higher in more vitamins & minerals
Calories (kcal)
Pork 210
Ham 121
Protein (g)
Pork 28.6
Ham 19.6
Carbs (g)
Pork 0
Ham 2.36
Fat (g)
Pork 9.80
Ham 3.68
Fiber (g)
Pork 0
Ham —
Quick answers
Which has more protein?
Pork, fresh, loin, whole, separable lean only, cooked, broiled — 28.6g vs 19.6g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 210 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, loin, whole, separable lean only, cooked, broiled 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 | 210 kcal | 121 kcal | +74% |
| Macronutrients | |||
| Water | 60.7 g | 70.7 g | -14% |
| Protein | 28.6 g | 19.6 g | +46% |
| Total lipid (fat) | 9.80 g | 3.68 g | +166% |
| 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 | 3.64 g | 1.25 g | +191% |
| Fatty acids, total monounsaturated | 4.45 g | 1.60 g | +178% |
| Fatty acids, total trans | — | 0.017 g | |
| Cholesterol | 79.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | — | |
| Thiamin (Vitamin B1) | 0.923 mg | — | |
| Riboflavin (Vitamin B2) | 0.338 mg | — | |
| Niacin (Vitamin B3) | 5.24 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.729 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.492 mg | — | |
| Biotin (Vitamin B7) | 6.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 98.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0.720 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.270 mg | — | |
| Vitamin D (D2 + D3) | 0.900 ug | — | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 6.00 mg | +183% |
| Iron, Fe | 0.910 mg | 0.860 mg | +6% |
| Magnesium, Mg | 29.0 mg | 20.3 mg | +43% |
| Phosphorus, P | 253 mg | 246 mg | +3% |
| Potassium, K | 438 mg | 484 mg | -10% |
| Sodium, Na | 64.0 mg | 1030 mg | -94% |
| Zinc, Zn | 2.48 mg | 1.76 mg | +41% |
| Copper, Cu | 0.075 mg | 0.041 mg | +83% |
| Manganese, Mn | 0.009 mg | 0.015 mg | -40% |
| Selenium, Se | 48.2 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 121 kcal | |
| Energy (Atwater Specific Factors) | — | 126 kcal | |
| Energy | 879 kj | 507 kj | +73% |
| Nitrogen | — | 3.14 g | |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 1.40 g | 3.63 g | -61% |
| 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) | 6.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | — | |
| Betaine | 3.80 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 2.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 7.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 37.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.900 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) | 0.010 g | 0.004 g | +150% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.010 g | 0.003 g | +233% |
| SFA 14:0 (Myristic acid) | 0.130 g | 0.043 g | +202% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 2.25 g | 0.733 g | +207% |
| SFA 17:0 (Margaric acid) | — | 0.008 g | |
| SFA 18:0 (Stearic acid) | 1.18 g | 0.367 g | +222% |
| SFA 20:0 (Arachidic acid) | — | 0.005 g | |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0.002 g | |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | — | 0.001 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.320 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.086 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.007 g | |
| MUFA 17:1 c | — | 0.007 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.00 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.38 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.090 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 | 0.770 g | 0.675 g | +14% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.680 g | — | |
| PUFA 18:2 c | — | 0.479 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.477 g | |
| PUFA 18:2 CLAs | — | 0.002 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | — | |
| PUFA 18:3 c | — | 0.018 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.016 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.002 g | |
| 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) | — | 0.017 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) | 0.040 g | 0.059 g | -32% |
| 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 | — | 0.010 g | |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.009 g | |
| 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 | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | 0.363 g | — | |
| Threonine (EAA) | 1.30 g | — | |
| Isoleucine (EAA, BCAA) | 1.34 g | — | |
| Leucine (EAA, BCAA) | 2.29 g | — | |
| Lysine (EAA) | 2.57 g | — | |
| Methionine (EAA) | 0.756 g | — | |
| Cystine (conditionally essential) | 0.364 g | — | |
| Phenylalanine (EAA) | 1.14 g | — | |
| Tyrosine (conditionally essential) | 0.995 g | — | |
| Valine (EAA, BCAA) | 1.55 g | — | |
| Arginine (conditionally essential) | 1.78 g | — | |
| Histidine (EAA) | 1.14 g | — | |
| Alanine | 1.66 g | — | |
| Aspartic acid | 2.65 g | — | |
| Glutamic acid | 4.47 g | — | |
| Glycine (conditionally essential) | 1.36 g | — | |
| Proline (conditionally essential) | 1.15 g | — | |
| Serine | 1.18 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, whole, separable lean only, cooked, broiled nutrition facts Ham, sliced, restaurant nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +183% in Pork, fresh, loin, whole, separable lean only, cooked, broiled Sodium, Na -94% in Pork, fresh, loin, whole, separable lean only, cooked, broiled Copper, Cu +83% in Pork, fresh, loin, whole, separable lean only, cooked, broiled Protein +46% in Pork, fresh, loin, whole, separable lean only, cooked, broiled
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