Ham SlicedvsPork Loin (Raw)
Ham Sliced has 164 calories and 17g protein per 100g. Pork Loin (Raw) has 109 calories and 21g protein per 100g Pork Loin (Raw) has more protein, Pork Loin (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Ham Sliced vs Pork Loin (Raw)
Go with Pork Loin (Raw) at just 109 kcal per 100g — 34% fewer calories.
Ham Sliced's natural fat (8.8g/100g) helps your body absorb fat-soluble nutrients like vitamin D — not all fat is bad, moderate amounts are essential.
Pork Loin (Raw) packs 21g of protein per 100g (77% of calories from protein) — the better pick for muscle growth and recovery.
Pork Loin (Raw) is the heart-friendlier option with less sodium, more potassium.
Pork Loin (Raw) provides 399mg of potassium per 100g — important for muscle function and hydration.
Pork Loin (Raw) edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Ham Sliced
High in sodium at 814mg per 100g, so it may not be the best fit for a low-sodium diet.
Pork Loin (Raw)
Relatively high in cholesterol at 65mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Ham Sliced Regular (approximately 11% Fat) | Pork Fresh Loin Tenderloin Separable Lean Only | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 164kcal8% | 109kcal5% | +55kcal |
| Protein | 17g33% | 21g42% | <0.1g |
| Total Fat | 8.8g11% | 2.2g3% | +6.6g |
| Saturated Fat | 0.50g3% | 0.70g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 57mg19% | 65mg22% | <0.1mg |
| Carbohydrates | 3.6g1% | 0g0% | +3.6g |
| Dietary Fiber | 1.3g5% | 0g0% | +1.3g |
| Sugars | 1.0g | 0g | +1.0g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 4.0mg4% | 0mg0% | +4.0mg |
| Vitamin D | 0.70mcg3% | 0.20mcg1% | +0.50mcg |
| Vitamin E | <0.1mg1% | 0.22mg1% | <0.1mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | 0.33mg19% | 0.78mg46% | <0.1mg |
| Vitamin B12 | 0.42mcg18% | 0.51mcg21% | <0.1mcg |
| Folate | 7.0mcg2% | 0mcg0% | +7.0mcg |
| Thiamin (B1) | 0.63mg52% | 1.00mg83% | <0.1mg |
| Riboflavin (B2) | 0.18mg14% | 0.34mg26% | <0.1mg |
| Niacin (B3) | 2.9mg18% | 6.7mg42% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 814mg35% | 53mg2% | +761mg |
| Calcium | 24mg2% | 5.0mg0% | +19mg |
| Iron | 1.0mg6% | 0.98mg5% | +<0.1mg |
| Potassium | 287mg6% | 399mg8% | <0.1mg |
| Phosphorus | 153mg12% | 247mg20% | <0.1mg |
| Magnesium | 22mg5% | 27mg6% | <0.1mg |
| Zinc | 1.4mg12% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg10% | <0.1mg10% | <0.1mg |
| Manganese | 0.56mg24% | <0.1mg1% | +0.54mg |
| Selenium | 21mcg38% | 31mcg56% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pork Loin (Raw) is significantly lower in calories at just 109 kcal per 100g compared to 164 kcal for Ham Sliced — that's 50% fewer calories, making Pork Loin (Raw) the better choice for calorie-conscious diets.
Protein: Pork Loin (Raw) provides more protein with 21g versus 16.6g per 100g. In terms of protein-to-calorie efficiency, Pork Loin (Raw) offers better value for building and maintaining muscle.
Fat: Ham Sliced has more fat (8.8g vs 2.17g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Ham Sliced: 4mg vs 0mg), Folate (Ham Sliced: 7mcg vs 0mcg), Vitamin D (Ham Sliced: 0.7mcg vs 0.2mcg).
Key Minerals: Notable mineral differences include Manganese (Ham Sliced: 0.557mg vs 0.015mg), Sodium (Ham Sliced: 814mg vs 53mg), Calcium (Ham Sliced: 24mg vs 5mg).
Diet Suitability: Both fit a low-carb or keto diet. Pork Loin (Raw) fits a high-protein diet. Pork Loin (Raw) fits a low-fat diet. Pork Loin (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Ham Sliced or Pork Loin (Raw)?
- Pork Loin (Raw) has more protein with 21g per 100g compared to 16.6g for Ham Sliced.
- Which is lower in calories, Ham Sliced or Pork Loin (Raw)?
- Pork Loin (Raw) is lower in calories with 109 kcal per 100g versus 164 kcal.
- Is Ham Sliced or Pork Loin (Raw) healthier?
- It depends on your goals. Ham Sliced has 164 calories and 16.6g protein per 100g, while Pork Loin (Raw) has 109 calories and 21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Ham Sliced or Pork Loin (Raw)?
- Pork Loin (Raw) is leaner with 2.17g of fat per 100g compared to 8.8g.
- Which has more fiber, Ham Sliced or Pork Loin (Raw)?
- Ham Sliced has more fiber with 1.3g per 100g compared to 0g.