Raw Pork vs. Ham
Nutrition comparison of Raw Pork and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork and ham:
- Both raw pork and ham are high in calories, potassium, protein and saturated fat.
- Raw pork has more pantothenic acid and folate.
USDA sources for nutritional information: Raw Pork (Pork, fresh, ground, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and ham are high in calories. is very similar to raw pork for calories - raw pork has 263 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, raw pork is similar to ham for protein, carbs and fat. Raw pork has a macronutrient ratio of 26:0:74 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Ham | |
|---|---|---|
| Protein | 26% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 74% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and raw pork are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and ham are high in protein. Raw pork has a little more protein (4%) than ham by weight - raw pork has 16.9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both raw pork and ham are high in saturated fat. Raw pork has a little more saturated fat (10%) than ham by weight - raw pork has 7.9g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Raw pork and ham contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than ham - raw pork has 0.7mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Raw pork and ham contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than raw pork - ham has 26iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Ham and raw pork contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more pantothenic acid and folate. Both raw pork and ham contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Raw Pork | Ham | |
|---|---|---|
| Thiamin | 0.732 MG | 0.712 MG |
| Riboflavin | 0.235 MG | 0.19 MG |
| Niacin | 4.338 MG | 4.162 MG |
| Pantothenic acid | 0.668 MG | 0.18 MG |
| Vitamin B6 | 0.383 MG | 0.26 MG |
| Folate | 5 UG | 1 UG |
| Vitamin B12 | 0.7 UG | 0.95 UG |
Minerals
calcium
Raw pork and ham contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Raw pork and ham contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both raw pork and ham are high in potassium. Raw pork is very similar to raw pork for potassium - raw pork has 287mg 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 raw pork per 100 grams.
| Raw 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 raw pork and ham contain significant amounts of linoleic acid.
| Raw Pork | Ham | |
|---|---|---|
| linoleic acid | 1.67 G | 2.16 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.75 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.
Raw 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 raw pork or ham contain more calories in 100 grams?Both raw pork and ham are high in calories. is quite similar to raw pork for calories - raw pork has 263 calories in 100g and ham has 263 calories.
Does raw pork or ham contain more potassium?
Both raw pork and ham are high in potassium. Raw pork is very similar to raw pork for potassium - raw pork has 287mg of potassium in 100 grams and ham has 311mg of potassium.