Pork vs Ham

Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods

Calories (kcal)

Pork 85
Ham 121

Protein (g)

Pork 14.1
Ham 19.6

Carbs (g)

Pork 0
Ham 2.36

Fat (g)

Pork 2.72
Ham 3.68

Fiber (g)

Pork 0
Ham —

Quick answers

Which has more protein?

Ham, sliced, restaurant — 19.6g vs 14.1g per 100g.

Which has fewer calories?

Pork, fresh, variety meats and by-products, lungs, raw — 85 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
Energy
Energy 85 kcal 121 kcal
Macronutrients
Water 79.5 g 70.7 g
Protein 14.1 g 19.6 g
Total lipid (fat) 2.72 g 3.68 g
Carbohydrate, by difference 0 g 2.36 g
Fiber, total dietary 0 g —
Sugars, Total — 2.20 g
Fats & Fatty Acids
Fatty acids, total saturated 0.960 g 1.25 g
Fatty acids, total monounsaturated 0.610 g 1.60 g
Fatty acids, total trans — 0.017 g
Cholesterol 320 mg —
Vitamins
Vitamin C, total ascorbic acid 12.3 mg —
Thiamin (Vitamin B1) 0.085 mg —
Riboflavin (Vitamin B2) 0.430 mg —
Niacin (Vitamin B3) 3.35 mg —
Pantothenic acid (Vitamin B5) 0.900 mg —
Vitamin B-6 — Pyridoxine 0.100 mg —
Biotin (Vitamin B7) 3.00 ug —
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 2.75 ug —
Vitamin A, RAE 0 ug —
Minerals
Calcium, Ca 7.00 mg 6.00 mg
Iron, Fe 18.9 mg 0.860 mg
Magnesium, Mg 14.0 mg 20.3 mg
Phosphorus, P 196 mg 246 mg
Potassium, K 303 mg 484 mg
Sodium, Na 153 mg 1030 mg
Zinc, Zn 2.03 mg 1.76 mg
Copper, Cu 0.083 mg 0.041 mg
Manganese, Mn 0.017 mg 0.015 mg
Selenium, Se 17.8 ug —
Other Nutrients
Energy (Atwater General Factors) — 121 kcal
Energy (Atwater Specific Factors) — 126 kcal
Energy 356 kj 507 kj
Nitrogen — 3.14 g
Total fat (NLEA) — 3.54 g
Ash 0.800 g 3.63 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) 3.00 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 3.00 ug —
Retinol 0 ug —
Vitamin A, IU 0 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
SFA 9:0 — 0 g
SFA 10:0 (Capric acid) 0 g 0.004 g
SFA 11:0 (Undecanoic acid) — 0 g
SFA 12:0 (Lauric acid) 0 g 0.003 g
SFA 14:0 (Myristic acid) 0.020 g 0.043 g
SFA 15:0 (Pentadecanoic acid) — 0.002 g
SFA 16:0 (Palmitic acid) 0.630 g 0.733 g
SFA 17:0 (Margaric acid) — 0.008 g
SFA 18:0 (Stearic acid) 0.290 g 0.367 g
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) 0.050 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) 0.560 g —
MUFA 18:1 c (Omega-9, Oleic acid — cis) — 1.38 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.010 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 0.340 g 0.675 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.120 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 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) 0.180 g 0.059 g
PUFA 20:4c — 0.059 g
PUFA 20:5c — 0.001 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.010 g 0.001 g
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) 0.030 g 0.006 g
PUFA 22:6 c — 0.001 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.010 g 0.001 g
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) 0.124 g —
Threonine (EAA) 0.496 g —
Isoleucine (EAA, BCAA) 0.563 g —
Leucine (EAA, BCAA) 1.09 g —
Lysine (EAA) 1.03 g —
Methionine (EAA) 0.228 g —
Cystine (conditionally essential) 0.221 g —
Phenylalanine (EAA) 0.586 g —
Tyrosine (conditionally essential) 0.398 g —
Valine (EAA, BCAA) 0.838 g —
Arginine (conditionally essential) 0.732 g —
Histidine (EAA) 0.356 g —
Alanine 0.890 g —
Aspartic acid 1.27 g —
Glutamic acid 1.46 g —
Glycine (conditionally essential) 1.03 g —
Proline (conditionally essential) 0.901 g —
Serine 0.621 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, lungs, raw nutrition facts Ham, sliced, restaurant nutrition facts Compare other foods →

Dig deeper — biggest differences

Iron, Fe +2098% in Pork, fresh, variety meats and by-products, lungs, raw Copper, Cu +102% in Pork, fresh, variety meats and by-products, lungs, raw Sodium, Na -85% in Pork, fresh, variety meats and by-products, lungs, raw Potassium, K -37% in Pork, fresh, variety meats and by-products, lungs, raw

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