Pork vs Ham
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Ham, sliced, restaurant is higher in more vitamins & minerals
Calories (kcal)
Pork —
Ham 121
Protein (g)
Pork 17.8
Ham 19.6
Carbs (g)
Pork 0
Ham 2.36
Fat (g)
Pork 17.5
Ham 3.68
Fiber (g)
Pork —
Ham —
Quick answers
Which has more protein?
Ham, sliced, restaurant — 19.6g vs 17.8g per 100g.
Which is more nutrient-dense?
Ham, sliced, restaurant 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 | — | 121 kcal | |
| Macronutrients | |||
| Water | 63.9 g | 70.7 g | -10% |
| Protein | 17.8 g | 19.6 g | -9% |
| Total lipid (fat) | 17.5 g | 3.68 g | +375% |
| Carbohydrate, by difference | 0 g | 2.36 g | -100% |
| Sugars, Total | — | 2.20 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.28 g | 1.25 g | +403% |
| Fatty acids, total monounsaturated | 7.78 g | 1.60 g | +386% |
| Fatty acids, total trans | 0.066 g | 0.017 g | +288% |
| Cholesterol | 71.2 mg | — | |
| Minerals | |||
| Calcium, Ca | 5.86 mg | 6.00 mg | -2% |
| Iron, Fe | 0.788 mg | 0.860 mg | -8% |
| Magnesium, Mg | 19.0 mg | 20.3 mg | -6% |
| Phosphorus, P | 173 mg | 246 mg | -30% |
| Potassium, K | 318 mg | 484 mg | -34% |
| Sodium, Na | 53.6 mg | 1030 mg | -95% |
| Zinc, Zn | 2.23 mg | 1.76 mg | +26% |
| Copper, Cu | 0.067 mg | 0.041 mg | +62% |
| Manganese, Mn | 0 mg | 0.015 mg | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 228 kcal | 121 kcal | +89% |
| Energy (Atwater Specific Factors) | 233 kcal | 126 kcal | +85% |
| Energy | — | 507 kj | |
| Nitrogen | 2.85 g | 3.14 g | -9% |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 0.924 g | 3.63 g | -75% |
| Sucrose | — | 0.400 g | |
| Glucose | — | 1.80 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Betaine | 3.70 mg | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.001 g | |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0.004 g | |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.003 g | |
| SFA 14:0 (Myristic acid) | — | 0.043 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | — | 0.733 g | |
| SFA 17:0 (Margaric acid) | — | 0.008 g | |
| SFA 18:0 (Stearic acid) | — | 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 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 c (Omega-9, Oleic acid — cis) | — | 1.38 g | |
| MUFA 20:1 c | — | 0.023 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 | 2.55 g | 0.675 g | +278% |
| 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 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 | |
| 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) | — | 0.059 g | |
| PUFA 20:4c | — | 0.059 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.001 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) | — | 0.006 g | |
| PUFA 22:6 c | — | 0.001 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 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 | |
| Choline | |||
| Choline from glycerophoshocholine | 15.0 mg | — | |
| Choline from phosphatidylcholine | 45.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 5.90 mg | — | |
| Free Choline | 3.10 mg | — | |
| Total Choline | 69.0 mg | — | |
| Purines | |||
| Purine, adenine | 12.4 mg | — | |
| Purine, guanine | 12.9 mg | — | |
| Purine, hypoxanthine | 158 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0 mg | — | |
| Purines, total | 183 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.