Raw Pork Belly vs. Ham
Nutrition comparison of Raw Pork Belly 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 belly
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork belly and ham:
- Both raw pork belly and ham are high in calories, protein and saturated fat.
- Ham is an excellent source of potassium.
USDA sources for nutritional information: Raw Pork Belly (Pork, fresh, belly, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork belly and ham are high in calories. Raw pork belly has 97% more calories than ham - raw pork belly has 518 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, raw pork belly is lighter in protein, much heavier in fat and similar to ham for carbs. Raw pork belly has a macronutrient ratio of 7:0:93 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork Belly | Ham | |
|---|---|---|
| Protein | 7% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 93% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and raw pork belly are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
Protein
protein
Both raw pork belly and ham are high in protein. Ham has 74% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Both raw pork belly and ham are high in saturated fat. Raw pork belly has 169% more saturated fat than ham - raw pork belly has 19.3g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Raw pork belly and ham contain similar amounts of cholesterol - raw pork belly has 72mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin C
Raw pork belly and ham contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Raw pork belly and ham contain similar amounts of Vitamin A - raw pork belly has 3ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than raw pork belly - ham has 26iu of Vitamin D per 100 grams and raw pork belly does not contain significant amounts.
Vitamin E
Raw pork belly and ham contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Both raw pork belly and ham contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Raw Pork Belly | Ham | |
|---|---|---|
| Thiamin | 0.396 MG | 0.712 MG |
| Riboflavin | 0.242 MG | 0.19 MG |
| Niacin | 4.647 MG | 4.162 MG |
| Pantothenic acid | 0.256 MG | 0.18 MG |
| Vitamin B6 | 0.13 MG | 0.26 MG |
| Folate | 1 UG | 1 UG |
| Vitamin B12 | 0.84 UG | 0.95 UG |
Minerals
calcium
Raw pork belly and ham contain similar amounts of calcium - raw pork belly has 5mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Raw pork belly and ham contain similar amounts of iron - raw pork belly has 0.52mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 68% more potassium than raw pork belly - raw pork belly has 185mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw pork belly and ham contain significant amounts of alpha linoleic acid (ALA).
| Raw Pork Belly | Ham | |
|---|---|---|
| alpha linoleic acid | 0.48 G | 0.31 G |
| Total | 0.48 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than ham per 100 grams.
| Raw Pork Belly | Ham | |
|---|---|---|
| linoleic acid | 5.03 G | 2.16 G |
| other omega 6 | 0.14 G | ~ |
| Total | 5.17 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: Raw Pork Belly (Pork, fresh, belly, raw) and Ham (Ham, minced) .
Raw Pork Belly 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 belly or ham contain more calories in 100 grams?Both raw pork belly and ham are high in calories. Raw pork belly has 100% more calories than ham - raw pork belly has 518 calories in 100g and ham has 263 calories.
Does raw pork belly or ham contain more potassium?
Ham is a rich source of potassium and it has 70% more potassium than raw pork belly - raw pork belly has 185mg of potassium in 100 grams and ham has 311mg of potassium.