Nutrition Comparison Tool
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      Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
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      Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
      ×
      Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 6% DV 112 calories
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 6% DV 112 calories
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 6% DV 126 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 3% DV 2.6g
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 3% DV 2.6g
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 4% DV 3.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 0% DV 0.58g
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 0% DV 0.58g
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 0% DV 0.63g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 44% DV 22.1g
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 44% DV 22.1g
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 46% DV 23.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 20% DV 60.4mg
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 20% DV 60.4mg
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 21% DV 62.1mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 4% DV 0.78g
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 4% DV 0.78g
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 5% DV 1.1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 0% DV 0g
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 0% DV 0g
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 1% DV 0.58g
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 1% DV 0.58g
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 1% DV 0.63g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 8% DV 1.4mg
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 8% DV 1.4mg
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 7% DV 1.2mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 1% DV 6.8mg
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 1% DV 6.8mg
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 1% DV 12.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 7% DV 334.9mg
      • Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted 1 serving (3 oz) (x1) 7% DV 334.9mg
      • Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil 1 serving (3 oz) (x1) 8% DV 363mg
      Comparison Table

      Table Legend

      1. Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
      2. Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
      3. Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 85 85
      Calories
      (%DV)      		 112
      (6%)      		 112
      (6%)      		 126
      (6%)
      Fat (g)
      (%DV)      		 2.6
      (3%)      		 2.6
      (3%)      		 3.5
      (4%)
      Protein (g)
      (%DV)      		 22.1
      (44%)      		 22.1
      (44%)      		 23.1
      (46%)
      Carbohydrate (g)
      (%DV)      		 0.58
      (0%)      		 0.58
      (0%)      		 0.63
      (0%)
      Sugars (g)
      (%DV)      		 0.58
      (1%)      		 0.58
      (1%)      		 0.63
      (1%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 60.4
      (20%)      		 60.4
      (20%)      		 62.1
      (21%)
      Saturated Fats (g)
      (%DV)      		 0.78
      (4%)      		 0.78
      (4%)      		 1.1
      (5%)
      Net-Carbs (g) 0.58
      		0.58
      		0.63
      Trans Fatty Acids (g) 0.02
      		0.02
      		0.03
        Minerals
      Food # 1 2 3
      Weight (g) 85 85 85
      Calcium (mg)
      (%DV)      		 6.8
      (1%)      		 6.8
      (1%)      		 12.8
      (1%)
      Iron, Fe (mg)
      (%DV)      		 1.4
      (8%)      		 1.4
      (8%)      		 1.2
      (7%)
      Potassium, K (mg)
      (%DV)      		 334.9
      (7%)      		 334.9
      (7%)      		 363
      (8%)
      Magnesium (mg)
      (%DV)      		 20.4
      (5%)      		 20.4
      (5%)      		 21.3
      (5%)
      Phosphorus, P (mg)
      (%DV)      		 233.8
      (19%)      		 233.8
      (19%)      		 251.6
      (20%)
      Sodium (mg)
      (%DV)      		 719.1
      (30%)      		 719.1
      (30%)      		 739.5
      (31%)
      Zinc, Zn (mg)
      (%DV)      		 2.7
      (24%)      		 2.7
      (24%)      		 2.6
      (23%)
      Copper, Cu (mg)
      (%DV)      		 1
      (113%)      		 1
      (113%)      		 0.36
      (40%)
      Manganese (mg)
      (%DV)      		 0.02
      (1%)      		 0.02
      (1%)      		 0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 20.8
      (38%)      		 20.8
      (38%)      		 21.5
      (39%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 85 85 85
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.48
      (40%)      		 0.48
      (40%)      		 0.49
      (41%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.26
      (20%)      		 0.26
      (20%)      		 0.27
      (21%)
      Niacin (B3) (mg)
      (%DV)      		 6.3
      (39%)      		 6.3
      (39%)      		 6.6
      (41%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.63
      (13%)      		 0.63
      (13%)      		 0.64
      (13%)
      Vitamin B6 (mg)
      (%DV)      		 0.41
      (24%)      		 0.41
      (24%)      		 0.46
      (27%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 1.7
      (0%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 1.7
      (0%)
      Folate DFE (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 1.7
      (0%)
      Choline (mg)
      (%DV)      		 89.4
      (16%)      		 89.4
      (16%)      		 96
      (17%)
      Vitamin B12 (mcg)
      (%DV)      		 0.55
      (23%)      		 0.55
      (23%)      		 0.56
      (23%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 0 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.28
      (2%)      		 0.28
      (2%)      		 0.26
      (2%)
      Vitamin D (mcg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 0.94
      (5%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		0.94
      Vitamin D (IU)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 37.4
      (5%)
      Vitamin K (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		0
      		0
      Menaquinone-4 (K2) (mcg) 1.4
      		1.4
      		1.7
        Other
      Food # 1 2 3
      Weight (g) 85 85 85
      Water (g) 57.5
      		57.5
      		55.5
      Ash (g) 3
      		3
      		3
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 11.79
      		11.79
      		12.25
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 85 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.52
      		0.52
      		0.54
      Glucose (Dextrose) (g) 0.06
      		0.06
      		0.09
      Fructose (g) 0
      		0
      		0
      Lactose (g) 0
      		0
      		0
      Maltose (g) 0
      		0
      		0
      Galactose (g) 0
      		0
      		0
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 85 85 85
      Monounsaturated Fats (g) 0.907
      		0.907
      		1.371
      Polyunsaturated Fats (g) 0.478
      		0.478
      		0.547
      Omega 3s (g)
      (%AI)      		 0.022
      (1%)      		 0.022
      (1%)      		 0.025
      (2%)
      Omega 6s (g)
      (%AI)      		 0.381
      (2%)      		 0.381
      (2%)      		 0.438
      (3%)
      Omega 3 to Omega 6 Ratio 0.06
      		0.06
      		0.06
      Omega 6 to Omega 3 Ratio 17.23
      		17.23
      		17.76
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.022
      (1%)      		 0.022
      (1%)      		 0.025
      (2%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.37
      		0.37
      		0.424
      gamma-Linolenic Acid (GLA) (g) 0
      		0
      		0
      c-c-n6-Eicosadienoic Acid (g) 0.011
      		0.011
      		0.014
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0.001
      		0.001
      		0
      Lauric Acid (12:0) (g) 0
      		0
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.026
      		0.026
      		0.038
      Pentadecanoic Acid (15:0) (g) 0
      		0
      		0
      Palmitic Acid (16:0) (g) 0.474
      		0.474
      		0.661
      Margaric Acid (17:0) (g) 0.008
      		0.008
      		0.009
      Stearic Acid (18:0) (g) 0.269
      		0.269
      		0.353
      Arachidic Acid (20:0) (g) 0.003
      		0.003
      		0.004
      Behenic Acid (22:0) (g) 0
      		0
      		0
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0
      		0
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		0
      Palmitoleic Acid (16:1) (g) 0.055
      		0.055
      		0.084
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		0
      		0
      Oleic Acid (18:1) (g) 0.839
      		0.839
      		1.268
      c-Oleic Acid (18:1 cis) (g) 0.829
      		0.829
      		1.254
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.012
      		0.012
      		0.018
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.377
      		0.377
      		0.435
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.022
      		0.022
      		0.025
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0.003
      		0.003
      		0.003
      Eicosatetraenoic Acid 20:4 (g) 0.066
      		0.066
      		0.071
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.007
      		0.007
      		0.011
      t-Monoenoic Fats (g) 0.011
      		0.011
      		0.014
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.011
      		0.011
      		0.014
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) 0.007
      		0.007
      		0.011
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 85 85 85
      Essential  
      Histidine (mg)
      (%RDI)      		 963
      (138%)      		 963
      (138%)      		 1006
      (144%)
      Isoleucine (mg)
      (%RDI)      		 998
      (71%)      		 998
      (71%)      		 1043
      (74%)
      Leucine (mg)
      (%RDI)      		 1771
      (65%)      		 1771
      (65%)      		 1850
      (68%)
      Lysine (mg)
      (%RDI)      		 1868
      (89%)      		 1868
      (89%)      		 1952
      (93%)
      Methionine (mg)
      (%RDI)      		 529
      (73%)      		 529
      (73%)      		 553
      (76%)
      Phenylalanine (mg)
      (%RDI)      		 885
      (101%)      		 885
      (101%)      		 924
      (106%)
      Threonine (mg)
      (%RDI)      		 989
      (94%)      		 989
      (94%)      		 1034
      (98%)
      Tryptophan (mg)
      (%RDI)      		 207
      (74%)      		 207
      (74%)      		 217
      (77%)
      Valine (mg)
      (%RDI)      		 1119
      (61%)      		 1119
      (61%)      		 1169
      (64%)
      Conditional  
      Arginine (mg) 1415
      		1415
      		1478
      Cystine (mg)
      (%RDI)      		 248
      (86%)      		 248
      (86%)      		 259
      (90%)
      Glycine (mg) 1155
      		1155
      		1206
      Proline (mg) 949
      		949
      		992
      Tyrosine (mg)
      (%RDI)      		 717
      (82%)      		 717
      (82%)      		 750
      (86%)
      Non-Essential  
      Alanine (mg) 1302
      		1302
      		1361
      Aspartic acid (mg) 1929
      		1929
      		2015
      Betaine (mg) 6
      		6
      		6
      Glutamic acid (mg) 3165
      		3165
      		3307
      Hydroxyproline (mg) 144
      		144
      		150
      Serine (mg) 865
      		865
      		904
      Data Source
      Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
      USDA Food Data Central Standard Release
      Pork, cured, ham, rump, bone-in, separable lean only, heated, roasted
      USDA Food Data Central Standard Release
      Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil
      USDA Food Data Central Standard Release