Pork vs Ham
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Pork 100
Ham 121
Protein (g)
Pork 16.5
Ham 19.6
Carbs (g)
Pork 0
Ham 2.36
Fat (g)
Pork 3.25
Ham 3.68
Fiber (g)
Pork 0
Ham —
Quick answers
Which has more protein?
Ham, sliced, restaurant — 19.6g vs 16.5g per 100g.
Which has fewer calories?
Pork, fresh, variety meats and by-products, kidneys, raw — 100 vs 121 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 | 100 kcal | 121 kcal | -17% |
| Macronutrients | |||
| Water | 80.1 g | 70.7 g | +13% |
| Protein | 16.5 g | 19.6 g | -16% |
| Total lipid (fat) | 3.25 g | 3.68 g | -12% |
| 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 | 1.04 g | 1.25 g | -17% |
| Fatty acids, total monounsaturated | 1.07 g | 1.60 g | -33% |
| Fatty acids, total trans | — | 0.017 g | |
| Cholesterol | 319 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.3 mg | — | |
| Thiamin (Vitamin B1) | 0.340 mg | — | |
| Riboflavin (Vitamin B2) | 1.70 mg | — | |
| Niacin (Vitamin B3) | 8.21 mg | — | |
| Pantothenic acid (Vitamin B5) | 3.13 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.440 mg | — | |
| Biotin (Vitamin B7) | 42.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 8.49 ug | — | |
| Vitamin A, RAE | 59.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 6.00 mg | +50% |
| Iron, Fe | 4.89 mg | 0.860 mg | +469% |
| Magnesium, Mg | 17.0 mg | 20.3 mg | -16% |
| Phosphorus, P | 204 mg | 246 mg | -17% |
| Potassium, K | 229 mg | 484 mg | -53% |
| Sodium, Na | 121 mg | 1030 mg | -88% |
| Zinc, Zn | 2.75 mg | 1.76 mg | +56% |
| Copper, Cu | 0.622 mg | 0.041 mg | +1417% |
| Manganese, Mn | 0.123 mg | 0.015 mg | +720% |
| Selenium, Se | 190 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 121 kcal | |
| Energy (Atwater Specific Factors) | — | 126 kcal | |
| Energy | 418 kj | 507 kj | -18% |
| Nitrogen | — | 3.14 g | |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 1.17 g | 3.63 g | -68% |
| 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) | 42.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 42.0 ug | — | |
| Retinol | 59.0 ug | — | |
| Vitamin A, IU | 198 IU | — | |
| 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) | 0.010 g | 0.003 g | +233% |
| SFA 14:0 (Myristic acid) | 0.040 g | 0.043 g | -7% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 0.580 g | 0.733 g | -21% |
| SFA 17:0 (Margaric acid) | — | 0.008 g | |
| SFA 18:0 (Stearic acid) | 0.410 g | 0.367 g | +12% |
| 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) | 0.090 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) | 0.970 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.38 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 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 | 0.260 g | 0.675 g | -61% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.170 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) | 0.010 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) | 0.080 g | 0.059 g | +36% |
| 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 | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.213 g | — | |
| Threonine (EAA) | 0.682 g | — | |
| Isoleucine (EAA, BCAA) | 0.879 g | — | |
| Leucine (EAA, BCAA) | 1.48 g | — | |
| Lysine (EAA) | 1.18 g | — | |
| Methionine (EAA) | 0.353 g | — | |
| Cystine (conditionally essential) | 0.361 g | — | |
| Phenylalanine (EAA) | 0.777 g | — | |
| Tyrosine (conditionally essential) | 0.592 g | — | |
| Valine (EAA, BCAA) | 0.948 g | — | |
| Arginine (conditionally essential) | 1.01 g | — | |
| Histidine (EAA) | 0.395 g | — | |
| Alanine | 1.03 g | — | |
| Aspartic acid | 1.55 g | — | |
| Glutamic acid | 1.96 g | — | |
| Glycine (conditionally essential) | 1.04 g | — | |
| Proline (conditionally essential) | 1.02 g | — | |
| Serine | 0.872 g | — | |
* 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, variety meats and by-products, kidneys, raw nutrition facts Ham, sliced, restaurant nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +1417% in Pork, fresh, variety meats and by-products, kidneys, raw Manganese, Mn +720% in Pork, fresh, variety meats and by-products, kidneys, raw Iron, Fe +469% in Pork, fresh, variety meats and by-products, kidneys, raw Sodium, Na -88% in Pork, fresh, variety meats and by-products, kidneys, raw
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.