Raw Pork vs. Spam
Nutrition comparison of Raw Pork and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork and spam:
- Both raw pork and spam are high in calories, potassium, protein and saturated fat.
- Raw pork has more thiamin and pantothenic acid.
- Spam is an excellent source of Vitamin C.
USDA sources for nutritional information: Raw Pork (Pork, fresh, ground, raw) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and spam are high in calories. Spam has 11% more calories than raw pork - raw pork has 263 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, raw pork is heavier in protein, lighter in carbs and lighter in fat compared to spam per calorie. Raw pork has a macronutrient ratio of 26:0:74 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Spam | |
|---|---|---|
| Protein | 26% | 17% |
| Carbohydrates | ~ | 5% |
| Fat | 74% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Both spam and raw pork are low in carbohydrates - spam has 3.4g of total carbs per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and spam are high in protein. Raw pork has 35% more protein than spam - raw pork has 16.9g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Both raw pork and spam are high in saturated fat. Spam has 13% more saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
cholesterol
Raw pork and spam contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and spam has 76mg of cholesterol.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has 60 times more Vitamin C than raw pork - raw pork has 0.7mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Raw pork and spam contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than raw pork - spam has 23iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Spam and raw pork contain similar amounts of Vitamin E - spam has 0.24mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin and pantothenic acid. Both raw pork and spam contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Raw Pork | Spam | |
|---|---|---|
| Thiamin | 0.732 MG | 0.264 MG |
| Riboflavin | 0.235 MG | 0.179 MG |
| Niacin | 4.338 MG | 3.175 MG |
| Pantothenic acid | 0.668 MG | ~ |
| Vitamin B6 | 0.383 MG | 0.283 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.7 UG | 0.61 UG |
Minerals
calcium
Raw pork has more calcium than spam - raw pork has 14mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Raw pork and spam contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Both raw pork and spam are high in potassium. Spam has 97% more potassium than raw pork - raw pork has 287mg of potassium per 100 grams and spam has 564mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than raw pork per 100 grams.
| Raw Pork | Spam | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.23 G |
| Total | 0.07 G | 0.23 G |
omega 6s
Comparing omega-6 fatty acids, both raw pork and spam contain significant amounts of linoleic acid.
| Raw Pork | Spam | |
|---|---|---|
| linoleic acid | 1.67 G | 2.436 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.75 G | 2.436 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 (%) |
Spam 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 spam contain more calories in 100 grams?Both raw pork and spam are high in calories. Spam has 10% more calories than raw pork - raw pork has 263 calories in 100g and spam has 293 calories.
Does raw pork or spam contain more potassium?
Both raw pork and spam are high in potassium. Spam has 100% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and spam has 564mg of potassium.