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.
Detailed nutritional comparison of raw pork belly 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: Raw Pork Belly (Pork, fresh, belly, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Raw Pork Belly src
Image of Ham src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raw Pork Belly or Ham .

Note: The specific food items compared are: Raw Pork Belly (Pork, fresh, belly, raw) and Ham (Ham, minced) .

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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.