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.
USDA sources for nutritional information: Bacon (Pork, bacon, rendered fat, cooked) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
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.
Cooked Bacon g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.