Raw Bacon vs. Ham
Nutrition comparison of Raw Bacon and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw bacon
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw bacon and ham:
- Both raw bacon and ham are high in calories, potassium and protein.
- Ham has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Raw Bacon (Bacon, pre-sliced, reduced/low sodium, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw bacon and ham are high in calories. Raw bacon has 55% more calories than ham - raw bacon has 407 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, raw bacon is lighter in protein, heavier in fat and similar to ham for carbs. Raw bacon has a macronutrient ratio of 13:1:87 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Bacon | Ham | |
|---|---|---|
| Protein | 13% | 25% |
| Carbohydrates | 1% | 3% |
| Fat | 87% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw bacon and ham are low in carbohydrates - raw bacon has 0.83g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Raw bacon and ham contain similar amounts of sugar - raw bacon has 0.83g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both raw bacon and ham are high in protein. Ham has 30% more protein than raw bacon - raw bacon has 12.5g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and raw bacon has less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and raw bacon does not contain significant amounts.
cholesterol
Raw bacon has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and raw bacon does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than raw bacon - ham has 26iu of Vitamin D per 100 grams and raw bacon does not contain significant amounts.
Vitamin E
Raw bacon and ham contain similar amounts of Vitamin E - raw bacon has 0.43mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Ham has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both raw bacon and ham contain significant amounts of Vitamin B12.
| Raw Bacon | Ham | |
|---|---|---|
| Thiamin | ~ | 0.712 MG |
| Riboflavin | ~ | 0.19 MG |
| Niacin | ~ | 4.162 MG |
| Pantothenic acid | ~ | 0.18 MG |
| Vitamin B6 | ~ | 0.26 MG |
| Folate | ~ | 1 UG |
| Vitamin B12 | 0.5 UG | 0.95 UG |
Minerals
calcium
Raw bacon and ham contain similar amounts of calcium - raw bacon has 4mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Raw bacon and ham contain similar amounts of iron - raw bacon has 0.42mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both raw bacon and ham are high in potassium. Raw bacon has 63% more potassium than ham - raw bacon has 506mg of potassium per 100 grams and ham has 311mg of potassium.
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 Bacon 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 bacon or ham contain more calories in 100 grams?Both raw bacon and ham are high in calories. Raw bacon has 60% more calories than ham - raw bacon has 407 calories in 100g and ham has 263 calories.
Does raw bacon or ham contain more potassium?
Both raw bacon and ham are high in potassium. Raw bacon has 60% more potassium than ham - raw bacon has 506mg of potassium in 100 grams and ham has 311mg of potassium.