Pork vs. Ham

Nutrition comparison of Cooked Pork and Ham


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

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

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

  • Both pork and ham are high in calories, potassium, protein and saturated fat.
  • Pork has more pantothenic acid and folate.
Detailed nutritional comparison of pork 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: Pork (Pork, fresh, ground, cooked) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Pork src
Image of Ham src

Calories and Carbs

calories

Both pork and ham are high in calories. Pork has 13% more calories than ham - pork has 297 calories per 100 grams and ham has 263 calories.

For macronutrient ratios, pork is heavier in protein, lighter in fat and similar to ham for carbs. Pork has a macronutrient ratio of 36:0:65 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pork Ham
Protein 36% 25%
Carbohydrates ~ 3%
Fat 65% 72%
Alcohol ~ ~

carbohydrates

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

Protein

protein

Both pork and ham are high in protein. Pork has 58% more protein than ham - pork has 25.7g of protein per 100 grams and ham has 16.3g of protein.

Fat

saturated fat

Both pork and ham are high in saturated fat. Pork has a little more saturated fat (8%) than ham by weight - pork has 7.7g of saturated fat per 100 grams and ham has 7.2g of saturated fat.

cholesterol

Pork and ham contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and ham has 70mg of cholesterol.

Vitamins

Vitamin C

Pork has more Vitamin C than ham - pork has 0.7mg of Vitamin C per 100 grams and ham does not contain significant amounts.

Vitamin A

Pork and ham contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and ham does not contain significant amounts.

Vitamin D

Pork and ham contain similar amounts of Vitamin D - pork has 21iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.

Vitamin E

Pork and ham contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.

The B Vitamins

Pork has more pantothenic acid and folate. Both pork and ham contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.

Pork Ham
Thiamin 0.706 MG 0.712 MG
Riboflavin 0.22 MG 0.19 MG
Niacin 4.206 MG 4.162 MG
Pantothenic acid 0.52 MG 0.18 MG
Vitamin B6 0.391 MG 0.26 MG
Folate 6 UG 1 UG
Vitamin B12 0.54 UG 0.95 UG

Minerals

calcium

Pork has 120% more calcium than ham - pork has 22mg of calcium per 100 grams and ham has 10mg of calcium.

iron

Pork has 63% more iron than ham - pork has 1.3mg of iron per 100 grams and ham has 0.79mg of iron.

potassium

Both pork and ham are high in potassium. Pork has 16% more potassium than ham - pork has 362mg of potassium per 100 grams and ham has 311mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than pork per 100 grams.

Pork Ham
alpha linoleic acid 0.07 G 0.31 G
Total 0.07 G 0.31 G

omega 6s

Comparing omega-6 fatty acids, both pork and ham contain significant amounts of linoleic acid.

Pork Ham
linoleic acid 1.64 G 2.16 G
other omega 6 0.08 G ~
Total 1.72 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: Pork (Pork, fresh, ground, cooked) and Ham (Ham, minced) .

Cooked Pork g

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G Water G
G Starch G
G Alcohol G