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

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

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A recap on the differences between pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw and ham

  • Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw has more selenium, vitamin B6, vitamin B3, phosphorus, vitamin B2, vitamin B5, and potassium; however, ham is higher in zinc and iron.
  • Ham covers your daily sodium needs 42% more than pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw.
  • Ham contains 2 times less vitamin B5 than pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw. Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw contains 0.819mg of vitamin B5, while ham contains 0.403mg.
  • Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw has less sodium.

Food varieties used in this article are Pork, fresh, loin, tenderloin, separable lean, and fat, with added solution, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw vs Ham infographic
Infographic link

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 16% 1.5% 46% 34% 34% 47% 123% 31% 1.3% 189%
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 +64.3%
Contains more PotassiumPotassium +80.8%
Contains more CopperCopper +29.1%
Contains more PhosphorusPhosphorus +45.9%
Contains less SodiumSodium -80.1%
Contains more SeleniumSelenium +77.9%
Contains more CalciumCalcium +60%
Contains more IronIron +62.6%
Contains more ZincZinc +67.4%
Contains more ManganeseManganese +440%

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% 4.2% 3% 186% 77% 120% 49% 172% 65% 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 +64.9%
Contains more Vitamin B3Vitamin B3 +58.6%
Contains more Vitamin B5Vitamin B5 +103.2%
Contains more Vitamin B6Vitamin B6 +86.5%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B12Vitamin B12 +25%
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, raw Ham DV% diff.
Sodium 239mg 1203mg 42%
Selenium 34.7µg 19.5µg 28%
Vitamin B6 0.746mg 0.4mg 27%
Vitamin B3 6.382mg 4.023mg 15%
Phosphorus 286mg 196mg 13%
Zinc 1.72mg 2.88mg 11%
Vitamin B2 0.333mg 0.202mg 10%
Vitamin B5 0.819mg 0.403mg 8%
Potassium 519mg 287mg 7%
Iron 0.91mg 1.48mg 7%
Vitamin B12 0.52µg 0.65µg 5%
Fats 3.14g 5.53g 4%
Monounsaturated fat 1.198g 2.62g 4%
Vitamin D 8 IU 32 IU 3%
Copper 0.102mg 0.079mg 3%
Vitamin D 0.2µg 0.8µg 3%
Saturated fat 1.045g 1.81g 3%
Calories 114kcal 145kcal 2%
Protein 20.16g 20.93g 2%
Magnesium 23mg 14mg 2%
Manganese 0.01mg 0.054mg 2%
Carbs 0g 1.5g 1%
Cholesterol 49mg 53mg 1%
Vitamin B1 0.745mg 0.754mg 1%
Folate 0µg 3µg 1%
Choline 77.7mg 85.1mg 1%
Net carbs 0g 1.5g N/A
Calcium 5mg 8mg 0%
Vitamin E 0.21mg 0.25mg 0%
Trans fat 0.032g N/A
Polyunsaturated fat 0.503g 0.54g 0%
Tryptophan 0.212mg 0.251mg 0%
Threonine 0.905mg 0.931mg 0%
Isoleucine 0.992mg 0.918mg 0%
Leucine 1.717mg 1.661mg 0%
Lysine 1.869mg 1.775mg 0%
Methionine 0.555mg 0.553mg 0%
Phenylalanine 0.847mg 0.904mg 0%
Valine 1.053mg 0.908mg 0%
Histidine 0.871mg 0.75mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Eicosadienoic acid 0.012g N/A
Omega-6 - Linoleic acid 0.413g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 3% 76%
Protein: 20.16 g
Fats: 3.14 g
Carbs: 0 g
Water: 76.1 g
Other: 0.6 g
Ham
Ham
4
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 WaterWater +12.5%
Contains more FatsFats +76.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +628.3%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 44% 18%
Saturated fat: Sat. Fat 1.045 g
Monounsaturated fat: Mono. Fat 1.198 g
Polyunsaturated fat: Poly. Fat 0.503 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 -42.3%
Contains more Mono. FatMonounsaturated fat +118.7%
~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, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169184/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.