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.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
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.
Cooked Pork 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 pork or ham contain more calories in 100 grams?Both pork and ham are high in calories. Pork has 10% more calories than ham - pork has 297 calories in 100g and ham has 263 calories.
Is pork or ham better for protein?
Both pork and ham are high in protein. Pork has 60% more protein than ham - pork has 25.7g of protein per 100 grams and ham has 16.3g of protein.
Does pork or ham contain more potassium?
Both pork and ham are high in potassium. Pork has 20% more potassium than ham - pork has 362mg of potassium in 100 grams and ham has 311mg of potassium.