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  6. Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted vs. Ham

Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted and ham?

  • Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, cooked, roasted is richer in selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, vitamin B5, and potassium, yet ham is richer in zinc and vitamin B12.
  • Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, cooked, roasted's daily need coverage for selenium is 47% higher.
  • Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, cooked, roasted has 2 times more vitamin B5 than ham. Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, cooked, roasted has 0.833mg of vitamin B5, while ham has 0.403mg.
  • Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, cooked, roasted contains less sodium.

We used Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted vs Ham infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 50% 36% 35% 54% 135% 30% 1.6% 248%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +78.6%
Contains more PotassiumPotassium +96.2%
Contains more CopperCopper +32.9%
Contains more PhosphorusPhosphorus +60.7%
Contains less SodiumSodium -80.9%
Contains more SeleniumSelenium +132.8%
Contains more CalciumCalcium +60%
Contains more IronIron +52.6%
Contains more ZincZinc +44.7%
Contains more ManganeseManganese +350%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1.4% 3% 196% 83% 138% 50% 140% 60% 0% 0%
Ham
Ham
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin B2Vitamin B2 +77.2%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B5Vitamin B5 +106.7%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B12Vitamin B12 +35.4%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted Ham DV% diff.
Selenium 45.4µg 19.5µg 47%
Sodium 230mg 1203mg 42%
Vitamin B3 7.36mg 4.023mg 21%
Phosphorus 315mg 196mg 17%
Vitamin B6 0.607mg 0.4mg 16%
Vitamin B2 0.358mg 0.202mg 12%
Vitamin B5 0.833mg 0.403mg 9%
Potassium 563mg 287mg 8%
Zinc 1.99mg 2.88mg 8%
Vitamin B12 0.48µg 0.65µg 7%
Iron 0.97mg 1.48mg 6%
Fats 3.7g 5.53g 3%
Vitamin D 9 IU 32 IU 3%
Magnesium 25mg 14mg 3%
Copper 0.105mg 0.079mg 3%
Vitamin D 0.2µg 0.8µg 3%
Vitamin B1 0.784mg 0.754mg 3%
Monounsaturated fat 1.424g 2.62g 3%
Manganese 0.012mg 0.054mg 2%
Choline 73.2mg 85.1mg 2%
Saturated fat 1.27g 1.81g 2%
Calories 121kcal 145kcal 1%
Protein 21.5g 20.93g 1%
Cholesterol 57mg 53mg 1%
Vitamin E 0.07mg 0.25mg 1%
Folate 0µg 3µg 1%
Net carbs 0.31g 1.5g N/A
Carbs 0.31g 1.5g 0%
Calcium 5mg 8mg 0%
Trans fat 0.036g N/A
Polyunsaturated fat 0.531g 0.54g 0%
Tryptophan 0.226mg 0.251mg 0%
Threonine 0.965mg 0.931mg 0%
Isoleucine 1.058mg 0.918mg 0%
Leucine 1.831mg 1.661mg 0%
Lysine 1.994mg 1.775mg 0%
Methionine 0.592mg 0.553mg 0%
Phenylalanine 0.904mg 0.904mg 0%
Valine 1.123mg 0.908mg 0%
Histidine 0.929mg 0.75mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 0.437g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 4% 73% 2%
Protein: 21.5 g
Fats: 3.7 g
Carbs: 0.31 g
Water: 72.64 g
Other: 1.85 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +49.5%
Contains more CarbsCarbs +383.9%
Contains more OtherOther +136.2%
~equal in Protein ~20.93g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 16%
Saturated fat: Sat. Fat 1.27 g
Monounsaturated fat: Mono. Fat 1.424 g
Polyunsaturated fat: Poly. Fat 0.531 g
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -29.8%
Contains more Mono. FatMonounsaturated fat +84%
~equal in Polyunsaturated fat ~0.54g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169185/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.