Pork vs Canadian bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, variety meats and by-products, pancreas, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Pork 219
Canadian bacon 146
Protein (g)
Pork 28.5
Canadian bacon 28.3
Carbs (g)
Pork 0
Canadian bacon 1.80
Fat (g)
Pork 10.8
Canadian bacon 2.78
Fiber (g)
Pork 0
Canadian bacon 0
Quick answers
Which has more protein?
Pork, fresh, variety meats and by-products, pancreas, cooked, braised — 28.5g vs 28.3g per 100g.
Which has fewer calories?
Canadian bacon, cooked, pan-fried — 146 vs 219 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, variety meats and by-products, pancreas, cooked, braised 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 | 219 kcal | 146 kcal | +50% |
| Macronutrients | |||
| Water | 60.3 g | 62.5 g | -4% |
| Protein | 28.5 g | 28.3 g | +1% |
| Total lipid (fat) | 10.8 g | 2.78 g | +288% |
| Carbohydrate, by difference | 0 g | 1.80 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.73 g | 1.04 g | +259% |
| Fatty acids, total monounsaturated | 3.75 g | 1.25 g | +199% |
| Fatty acids, total trans | — | 0.008 g | |
| Cholesterol | 315 mg | 67.0 mg | +370% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.092 mg | 0.669 mg | -86% |
| Riboflavin (Vitamin B2) | 0.658 mg | 0.185 mg | +256% |
| Niacin (Vitamin B3) | 3.21 mg | 9.99 mg | -68% |
| Pantothenic acid (Vitamin B5) | 4.74 mg | 0.720 mg | +558% |
| Vitamin B-6 — Pyridoxine | 0.440 mg | 0.280 mg | +57% |
| Biotin (Vitamin B7) | 5.00 ug | 4.00 ug | +25% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 105 mg | |
| Vitamin B-12 — Cobalamin | 17.1 ug | 0.430 ug | +3870% |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.410 mg | |
| Vitamin D (D2 + D3) | — | 0.200 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 4.90 ug | |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 7.00 mg | +129% |
| Iron, Fe | 2.69 mg | 0.560 mg | +380% |
| Magnesium, Mg | 23.0 mg | 27.0 mg | -15% |
| Phosphorus, P | 291 mg | 309 mg | -6% |
| Potassium, K | 168 mg | 999 mg | -83% |
| Sodium, Na | 42.0 mg | 993 mg | -96% |
| Zinc, Zn | 4.29 mg | 1.73 mg | +148% |
| Copper, Cu | 0.110 mg | 0.063 mg | +75% |
| Manganese, Mn | 0.198 mg | 0.016 mg | +1137% |
| Selenium, Se | 72.8 ug | 50.4 ug | +44% |
| Other Nutrients | |||
| Energy | 916 kj | 609 kj | +50% |
| Ash | 1.20 g | 4.60 g | -74% |
| Total Sugars | — | 1.20 g | |
| 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) | 5.00 ug | 4.00 ug | +25% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 4.00 ug | +25% |
| Betaine | — | 4.70 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 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) | — | 9.00 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.200 ug | |
| Vitamin K1 — Phylloquinone | — | 0.200 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 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 g | 0.011 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.003 g | -100% |
| SFA 14:0 (Myristic acid) | 0.090 g | 0.037 g | +143% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 2.00 g | 0.646 g | +210% |
| SFA 17:0 (Margaric acid) | — | 0.008 g | |
| SFA 18:0 (Stearic acid) | 1.40 g | 0.324 g | +332% |
| 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) | 0.650 g | 0.085 g | +665% |
| 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) | 3.11 g | 1.14 g | +173% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.13 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.022 g | -100% |
| 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 | 2.03 g | 0.485 g | +319% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.18 g | 0.364 g | +224% |
| 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) | 0.080 g | 0.012 g | +567% |
| 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) | 0.470 g | 0.066 g | +612% |
| 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 | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.625 g | 0.332 g | +88% |
| Threonine (EAA) | 1.28 g | 1.23 g | +4% |
| Isoleucine (EAA, BCAA) | 1.50 g | 1.32 g | +13% |
| Leucine (EAA, BCAA) | 2.13 g | 2.29 g | -7% |
| Lysine (EAA) | 1.97 g | 2.48 g | -21% |
| Methionine (EAA) | 0.470 g | 0.764 g | -38% |
| Cystine (conditionally essential) | 0.365 g | 0.314 g | +16% |
| Phenylalanine (EAA) | 1.22 g | 1.16 g | +6% |
| Tyrosine (conditionally essential) | 1.20 g | 1.10 g | +8% |
| Valine (EAA, BCAA) | 1.54 g | 1.41 g | +9% |
| Arginine (conditionally essential) | 1.64 g | 1.80 g | -9% |
| Histidine (EAA) | 0.552 g | 1.13 g | -51% |
| Alanine | 1.46 g | 1.60 g | -9% |
| Aspartic acid | 2.74 g | 2.61 g | +5% |
| Glutamic acid | 2.35 g | 4.26 g | -45% |
| Glycine (conditionally essential) | 1.74 g | 1.26 g | +38% |
| Proline (conditionally essential) | 1.46 g | 1.13 g | +29% |
| Serine | 1.14 g | 1.16 g | -2% |
| Hydroxyproline | — | 0.097 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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, variety meats and by-products, pancreas, cooked, braised nutrition facts Canadian bacon, cooked, pan-fried nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-12 — Cobalamin +3870% in Pork, fresh, variety meats and by-products, pancreas, cooked, braised Manganese, Mn +1137% in Pork, fresh, variety meats and by-products, pancreas, cooked, braised Pantothenic acid (Vitamin B5) +558% in Pork, fresh, variety meats and by-products, pancreas, cooked, braised Iron, Fe +380% in Pork, fresh, variety meats and by-products, pancreas, cooked, braised
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