Pork vs. Spam

Nutrition comparison of Cooked Pork and Spam


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

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

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

  • Both pork and spam are high in calories, potassium, protein and saturated fat.
  • Pork has more thiamin and pantothenic acid.
  • Spam is an excellent source of Vitamin C.
Detailed nutritional comparison of pork and spam 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 Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.


Image of Pork src
Image of Spam src

Calories and Carbs

calories

Both pork and spam are high in calories. Pork is very similar to spam for calories - pork has 297 calories per 100 grams and spam has 293 calories.

For macronutrient ratios, pork is heavier in protein, lighter in carbs and lighter in fat compared to spam per calorie. Pork has a macronutrient ratio of 36:0:65 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pork Spam
Protein 36% 17%
Carbohydrates ~ 5%
Fat 65% 78%
Alcohol ~ ~

carbohydrates

Both spam and pork are low in carbohydrates - spam has 3.4g of total carbs per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and spam are high in protein. Pork has 106% more protein than spam - pork has 25.7g of protein per 100 grams and spam has 12.5g of protein.

Fat

saturated fat

Both pork and spam are high in saturated fat. Spam has 15% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and spam has 8.9g of saturated fat.

cholesterol

Pork and spam contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and spam has 76mg of cholesterol.

Vitamins

Vitamin C

Spam is an excellent source of Vitamin C and it has 60 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.

Vitamin A

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

Vitamin D

Pork and spam contain similar amounts of Vitamin D - pork has 21iu of Vitamin D per 100 grams and spam has 23iu of Vitamin D.

Vitamin E

Pork and spam contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.

The B Vitamins

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

Pork Spam
Thiamin 0.706 MG 0.264 MG
Riboflavin 0.22 MG 0.179 MG
Niacin 4.206 MG 3.175 MG
Pantothenic acid 0.52 MG ~
Vitamin B6 0.391 MG 0.283 MG
Folate 6 UG 4 UG
Vitamin B12 0.54 UG 0.61 UG

Minerals

calcium

Pork has more calcium than spam - pork has 22mg of calcium per 100 grams and spam does not contain significant amounts.

iron

Pork has 102% more iron than spam - pork has 1.3mg of iron per 100 grams and spam has 0.64mg of iron.

potassium

Both pork and spam are high in potassium. Spam has 56% more potassium than pork - pork has 362mg of potassium per 100 grams and spam has 564mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Pork Spam
alpha linoleic acid 0.07 G 0.23 G
Total 0.07 G 0.23 G

omega 6s

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

Pork Spam
linoleic acid 1.64 G 2.436 G
other omega 6 0.08 G ~
Total 1.72 G 2.436 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 Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) .

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