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  6. Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw vs. Ham

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw and ham?

  • Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, raw is richer in vitamin B6, vitamin B3, selenium, and vitamin B5, yet ham is richer in iron, zinc, and vitamin B1.
  • Ham's daily need coverage for sodium is 50% higher.
  • Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, raw has 2 times more vitamin B3 than ham. Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, raw has 7.988mg of vitamin B3, while ham has 4.023mg.
  • Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, raw contains less sodium.

We used Pork, fresh, loin, top loin (chops), boneless, separable lean, and fat, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw 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 19% 2.1% 33% 19% 19% 42% 97% 6.3% 0.91% 181%
Ham
Ham
5
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 +85.7%
Contains more PotassiumPotassium +30%
Contains more PhosphorusPhosphorus +15.3%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +69.7%
Contains more CalciumCalcium +14.3%
Contains more IronIron +196%
Contains more CopperCopper +41.1%
Contains more ZincZinc +85.8%
Contains more ManganeseManganese +671.4%

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% 0.33% 2.6% 6% 167% 43% 150% 44% 168% 66% 0% 0%
Ham
Ham
5
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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +98.6%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B6Vitamin B6 +81.5%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B12Vitamin B12 +22.6%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw Ham DV% diff.
Sodium 48mg 1203mg 50%
Selenium 33.1µg 19.5µg 25%
Vitamin B3 7.988mg 4.023mg 25%
Vitamin B6 0.726mg 0.4mg 25%
Iron 0.5mg 1.48mg 12%
Zinc 1.55mg 2.88mg 12%
Vitamin B1 0.667mg 0.754mg 7%
Vitamin B5 0.727mg 0.403mg 6%
Cholesterol 67mg 53mg 5%
Vitamin B12 0.53µg 0.65µg 5%
Choline 57.8mg 85.1mg 5%
Phosphorus 226mg 196mg 4%
Magnesium 26mg 14mg 3%
Potassium 373mg 287mg 3%
Copper 0.056mg 0.079mg 3%
Saturated fat 2.45g 1.81g 3%
Fats 6.94g 5.53g 2%
Vitamin D 18 IU 32 IU 2%
Vitamin D 0.4µg 0.8µg 2%
Manganese 0.007mg 0.054mg 2%
Polyunsaturated fat 0.878g 0.54g 2%
Calories 155kcal 145kcal 1%
Protein 21.55g 20.93g 1%
Carbs 0g 1.5g 1%
Vitamin E 0.13mg 0.25mg 1%
Vitamin B2 0.185mg 0.202mg 1%
Folate 0µg 3µg 1%
Monounsaturated fat 2.985g 2.62g 1%
Net carbs 0g 1.5g N/A
Calcium 7mg 8mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.064g N/A
Tryptophan 0.227mg 0.251mg 0%
Threonine 0.968mg 0.931mg 0%
Isoleucine 1.06mg 0.918mg 0%
Leucine 1.836mg 1.661mg 0%
Lysine 1.999mg 1.775mg 0%
Methionine 0.594mg 0.553mg 0%
Phenylalanine 0.906mg 0.904mg 0%
Valine 1.126mg 0.908mg 0%
Histidine 0.931mg 0.75mg 0%
Omega-3 - ALA 0.032g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.027g N/A
Omega-6 - Linoleic acid 0.743g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 70%
Protein: 21.55 g
Fats: 6.94 g
Carbs: 0 g
Water: 70.38 g
Other: 1.13 g
Ham
Ham
2
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 +25.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +286.7%
~equal in Protein ~20.93g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 47% 14%
Saturated fat: Sat. Fat 2.45 g
Monounsaturated fat: Mono. Fat 2.985 g
Polyunsaturated fat: Poly. Fat 0.878 g
Ham
Ham
1
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 more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +62.6%
Contains less Sat. FatSaturated fat -26.1%

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, top loin (chops), boneless, separable lean and fat, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167839/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.