Pork loin vs Ham
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Pork loin 255
Ham 121
Protein (g)
Pork loin 24.1
Ham 19.6
Carbs (g)
Pork loin 0
Ham 2.36
Fat (g)
Pork loin 17.6
Ham 3.68
Fiber (g)
Pork loin 0
Ham —
Quick answers
Which has more protein?
Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only — 24.1g vs 19.6g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 255 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Pork loin | Ham | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 255 kcal | 121 kcal | +111% |
| Macronutrients | |||
| Water | 57.6 g | 70.7 g | -19% |
| Protein | 24.1 g | 19.6 g | +23% |
| Total lipid (fat) | 17.6 g | 3.68 g | +380% |
| 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 | 6.22 g | 1.25 g | +398% |
| Fatty acids, total monounsaturated | 7.65 g | 1.60 g | +378% |
| Fatty acids, total trans | 0.159 g | 0.017 g | +835% |
| Cholesterol | 84.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.479 mg | — | |
| Riboflavin (Vitamin B2) | 0.348 mg | — | |
| Niacin (Vitamin B3) | 7.88 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.31 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.433 mg | — | |
| Biotin (Vitamin B7) | 0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 83.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0.750 ug | — | |
| Vitamin A, RAE | 4.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.270 mg | — | |
| Vitamin D (D2 + D3) | 1.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 44.0 mg | 6.00 mg | +633% |
| Iron, Fe | 0.960 mg | 0.860 mg | +12% |
| Magnesium, Mg | 17.0 mg | 20.3 mg | -16% |
| Phosphorus, P | 171 mg | 246 mg | -30% |
| Potassium, K | 249 mg | 484 mg | -49% |
| Sodium, Na | 98.0 mg | 1030 mg | -90% |
| Zinc, Zn | 3.24 mg | 1.76 mg | +84% |
| Copper, Cu | 0.107 mg | 0.041 mg | +161% |
| Manganese, Mn | 0.011 mg | 0.015 mg | -27% |
| Selenium, Se | 33.7 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 121 kcal | |
| Energy (Atwater Specific Factors) | — | 126 kcal | |
| Energy | 1069 kj | 507 kj | +111% |
| Nitrogen | — | 3.14 g | |
| Total fat (NLEA) | — | 3.54 g | |
| Ash | 1.08 g | 3.63 g | -70% |
| 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) | 0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | — | |
| Betaine | 3.20 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 4.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 15.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 46.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.20 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) | 0.019 g | 0.004 g | +375% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.015 g | 0.003 g | +400% |
| SFA 14:0 (Myristic acid) | 0.225 g | 0.043 g | +423% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | 0.002 g | +400% |
| SFA 16:0 (Palmitic acid) | 3.82 g | 0.733 g | +421% |
| SFA 17:0 (Margaric acid) | 0.059 g | 0.008 g | +637% |
| SFA 18:0 (Stearic acid) | 2.04 g | 0.367 g | +457% |
| SFA 20:0 (Arachidic acid) | 0.027 g | 0.005 g | +440% |
| SFA 21:0 | — | 0 g | |
| SFA 22:0 (Behenic acid) | 0 g | 0.002 g | -100% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 14:1 c | — | 0.001 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.380 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.086 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.007 g | -100% |
| MUFA 17:1 c | — | 0.007 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.15 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 7.03 g | 1.38 g | +410% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.117 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 | 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 | 2.79 g | 0.675 g | +313% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.47 g | — | |
| PUFA 18:2 c | — | 0.479 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.44 g | 0.477 g | +412% |
| PUFA 18:2 CLAs | — | 0.002 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.116 g | — | |
| PUFA 18:3 c | — | 0.018 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.104 g | 0.016 g | +550% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.002 g | -100% |
| PUFA 18:3i | 0.012 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) | 0.097 g | 0.017 g | +471% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.012 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) | 0.078 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) | 0.014 g | 0.006 g | +133% |
| 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 | 0.116 g | 0.010 g | +1060% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | 0.116 g | 0.009 g | +1189% |
| 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 | 0.031 g | 0.001 g | +3000% |
| Fatty acids, total trans-polyenoic | 0.043 g | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Tryptophan (EAA) | 0.287 g | — | |
| Threonine (EAA) | 1.06 g | — | |
| Isoleucine (EAA, BCAA) | 1.14 g | — | |
| Leucine (EAA, BCAA) | 1.99 g | — | |
| Lysine (EAA) | 2.15 g | — | |
| Methionine (EAA) | 0.662 g | — | |
| Cystine (conditionally essential) | 0.272 g | — | |
| Phenylalanine (EAA) | 1.00 g | — | |
| Tyrosine (conditionally essential) | 0.957 g | — | |
| Valine (EAA, BCAA) | 1.22 g | — | |
| Arginine (conditionally essential) | 1.56 g | — | |
| Histidine (EAA) | 0.982 g | — | |
| Alanine | 1.38 g | — | |
| Aspartic acid | 2.26 g | — | |
| Glutamic acid | 3.69 g | — | |
| Glycine (conditionally essential) | 1.09 g | — | |
| Proline (conditionally essential) | 0.976 g | — | |
| Serine | 1.01 g | — | |
| Hydroxyproline | 0.084 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 loin, fresh, backribs, bone-in, cooked-roasted, lean only nutrition facts Ham, sliced, restaurant nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +633% in Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only Copper, Cu +161% in Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only Sodium, Na -90% in Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only Zinc, Zn +84% in Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only
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