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  6. Deer meat vs. Ham

Deer meat vs. Ham — In-Depth Nutrition Comparison

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Differences between Deer meat and Ham

  • Deer meat has more Vitamin B12, Iron, Vitamin B3, Vitamin B2, Copper, Vitamin B6, and Phosphorus, while Ham has more Vitamin B1, and Selenium.
  • Deer meat's daily need coverage for Vitamin B12 is 124% higher.
  • Ham contains 3 times less Copper than Deer meat. Deer meat contains 0.254mg of Copper, while Ham contains 0.079mg.
  • The amount of Sodium in Deer meat is lower.

The food types used in this comparison are Game meat, deer, tenderloin, separable lean only, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Deer meat 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.
Deer meat
Deer meat
7
:
3
Ham
Ham
Contains more Iron +187.2%
Contains more Magnesium +135.7%
Contains more Phosphorus +52.6%
Contains more Potassium +51.2%
Contains less Sodium -95.3%
Contains more Zinc +38.5%
Contains more Copper +221.5%
Contains more Calcium +60%
Contains more Manganese +145.5%
Contains more Selenium +77.3%
Deer meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 160% 24% 129% 39% 8% 109% 85% 3% 60%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Iron +187.2%
Contains more Magnesium +135.7%
Contains more Phosphorus +52.6%
Contains more Potassium +51.2%
Contains less Sodium -95.3%
Contains more Zinc +38.5%
Contains more Copper +221.5%
Contains more Calcium +60%
Contains more Manganese +145.5%
Contains more Selenium +77.3%

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.
Deer meat
Deer meat
7
:
3
Ham
Ham
Contains more Vitamin E +148%
Contains more Vitamin B2 +178.7%
Contains more Vitamin B3 +118.2%
Contains more Vitamin B5 +112.4%
Contains more Vitamin B6 +53.5%
Contains more Folate +200%
Contains more Vitamin B12 +456.9%
Contains more Vitamin B1 +190%
Deer meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 13% 0% 0% 65% 130% 165% 52% 142% 7% 453% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin E +148%
Contains more Vitamin B2 +178.7%
Contains more Vitamin B3 +118.2%
Contains more Vitamin B5 +112.4%
Contains more Vitamin B6 +53.5%
Contains more Folate +200%
Contains more Vitamin B12 +456.9%
Contains more Vitamin B1 +190%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Deer meat
Deer meat
1
:
4
Ham
Ham
Contains more Protein +42.9%
Contains more Fats +135.3%
Contains more Carbs +∞%
Contains more Other +694.5%
Equal in Water - 67.67
Deer meat
30% 2% 67%
Protein: 29.9 g
Fats: 2.35 g
Carbs: 0 g
Water: 67.2 g
Other: 0.55 g
Ham
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 Protein +42.9%
Contains more Fats +135.3%
Contains more Carbs +∞%
Contains more Other +694.5%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Deer meat
Deer meat
1
:
2
Ham
Ham
Contains less Saturated Fat -36.9%
Contains more Monounsaturated Fat +372.9%
Contains more Polyunsaturated fat +325.2%
Deer meat
63% 30% 7%
Saturated Fat: 1.142 g
Monounsaturated Fat: 0.554 g
Polyunsaturated fat: 0.127 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -36.9%
Contains more Monounsaturated Fat +372.9%
Contains more Polyunsaturated fat +325.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Deer meat Ham
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Deer meat Ham Opinion
Net carbs 0g 1.5g Ham
Protein 29.9g 20.93g Deer meat
Fats 2.35g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 149kcal 145kcal Deer meat
Calcium 5mg 8mg Ham
Iron 4.25mg 1.48mg Deer meat
Magnesium 33mg 14mg Deer meat
Phosphorus 299mg 196mg Deer meat
Potassium 434mg 287mg Deer meat
Sodium 57mg 1203mg Deer meat
Zinc 3.99mg 2.88mg Deer meat
Copper 0.254mg 0.079mg Deer meat
Manganese 0.022mg 0.054mg Ham
Selenium 11µg 19.5µg Ham
Vitamin E 0.62mg 0.25mg Deer meat
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.26mg 0.754mg Ham
Vitamin B2 0.563mg 0.202mg Deer meat
Vitamin B3 8.78mg 4.023mg Deer meat
Vitamin B5 0.856mg 0.403mg Deer meat
Vitamin B6 0.614mg 0.4mg Deer meat
Folate 9µg 3µg Deer meat
Vitamin B12 3.62µg 0.65µg Deer meat
Tryptophan 0.266mg 0.251mg Deer meat
Threonine 1.133mg 0.931mg Deer meat
Isoleucine 1.287mg 0.918mg Deer meat
Leucine 2.28mg 1.661mg Deer meat
Lysine 2.434mg 1.775mg Deer meat
Methionine 0.7mg 0.553mg Deer meat
Phenylalanine 1.133mg 0.904mg Deer meat
Valine 1.455mg 0.908mg Deer meat
Histidine 0.895mg 0.75mg Deer meat
Cholesterol 88mg 53mg Ham
Saturated Fat 1.142g 1.81g Deer meat
Monounsaturated Fat 0.554g 2.62g Ham
Polyunsaturated fat 0.127g 0.54g Ham
Omega-6 - Gamma-linoleic acid 0.001g Deer meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Deer meat Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Deer meat
45%
Ham
Minerals Daily Need Coverage Score
61%
Deer meat
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Deer meat
Deer meat contains less Sodium (difference - 1146mg)
Which food is lower in Saturated Fat?
Deer meat
Deer meat is lower in Saturated Fat (difference - 0.668g)
Which food is cheaper?
Deer meat
Deer meat is cheaper (difference - $0.5)
Which food is richer in vitamins?
Deer meat
Deer meat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Deer meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174430/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.