Bacon vs. Ham

Nutrition comparison of Cooked Bacon and Ham


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked bacon versus ham (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in bacon and ham:

  • Both bacon and ham are high in calories and saturated fat.
  • Ham has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Ham is an excellent source of potassium and protein.
Detailed nutritional comparison of bacon and ham is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Bacon (Pork, bacon, rendered fat, cooked) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Bacon src
Image of Ham src

Calories and Carbs

calories

Both bacon and ham are high in calories. Bacon has 241% more calories than ham - bacon has 898 calories per 100 grams and ham has 263 calories.

For macronutrient ratios, bacon is much lighter in protein, much heavier in fat and similar to ham for carbs. Bacon has a macronutrient ratio of 0:0:100 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Bacon Ham
Protein ~ 25%
Carbohydrates ~ 3%
Fat 100% 72%
Alcohol ~ ~

carbohydrates

Both ham and bacon are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and bacon does not contain significant amounts.

Protein

protein

Ham is an excellent source of protein and it has 231 times more protein than bacon - bacon has 0.07g of protein per 100 grams and ham has 16.3g of protein.

Fat

saturated fat

Both bacon and ham are high in saturated fat. Bacon has 345% more saturated fat than ham - bacon has 32g of saturated fat per 100 grams and ham has 7.2g of saturated fat.

cholesterol

Bacon and ham contain similar amounts of cholesterol - bacon has 97mg of cholesterol per 100 grams and ham has 70mg of cholesterol.

Vitamins

Vitamin A

Bacon has more Vitamin A than ham - bacon has 11ug of Vitamin A per 100 grams and ham does not contain significant amounts.

Vitamin D

Ham has more Vitamin D than bacon - ham has 26iu of Vitamin D per 100 grams and bacon does not contain significant amounts.

Vitamin E

Ham and bacon contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and bacon does not contain significant amounts.

The B Vitamins

Ham has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.

Bacon Ham
Thiamin 0.004 MG 0.712 MG
Riboflavin 0.015 MG 0.19 MG
Niacin 0.725 MG 4.162 MG
Pantothenic acid 0.007 MG 0.18 MG
Vitamin B6 0.005 MG 0.26 MG
Folate ~ 1 UG
Vitamin B12 0.09 UG 0.95 UG

Minerals

calcium

Ham has 900% more calcium than bacon - bacon has 1mg of calcium per 100 grams and ham has 10mg of calcium.

iron

Ham has 508% more iron than bacon - bacon has 0.13mg of iron per 100 grams and ham has 0.79mg of iron.

potassium

Ham is an excellent source of potassium and it has 19 times more potassium than bacon - bacon has 15mg of potassium per 100 grams and ham has 311mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both bacon and ham contain significant amounts of alpha linoleic acid (ALA).

Bacon Ham
alpha linoleic acid 0.476 G 0.31 G
Total 0.476 G 0.31 G

omega 6s

Comparing omega-6 fatty acids, bacon has more linoleic acid than ham per 100 grams.

Bacon Ham
other omega 6 0.442 G ~
linoleic acid 9.426 G 2.16 G
Total 9.868 G 2.16 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Bacon (Pork, bacon, rendered fat, cooked) and Ham (Ham, minced) .

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G Starch G
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FAQ

Does bacon or ham contain more calories in 100 grams?
Both bacon and ham are high in calories. Bacon has 240% more calories than ham - bacon has 898 calories in 100g and ham has 263 calories.

Does bacon or ham contain more potassium?
Ham is a rich source of potassium and it has 19 times more potassium than bacon - bacon has 15mg of potassium in 100 grams and ham has 311mg of potassium.

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