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Domestic goose vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Domestic goose and Ham

  • Domestic goose has more Vitamin B5, Copper, Iron, Phosphorus, Vitamin B2, and Selenium, however, Ham is higher in Vitamin B1.
  • Ham covers your daily need of Vitamin B1 55% more than Domestic goose.
  • Domestic goose has 5 times more Vitamin B5 than Ham. While Domestic goose has 1.834mg of Vitamin B5, Ham has only 0.403mg.
  • Ham has less Saturated Fat.

These are the specific foods used in this comparison Goose, domesticated, meat only, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Domestic goose 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.
Contains more Calcium +75%
Contains more Iron +93.9%
Contains more Magnesium +78.6%
Contains more Phosphorus +57.7%
Contains more Potassium +35.2%
Contains less Sodium -93.7%
Contains more Zinc +10.1%
Contains more Copper +249.4%
Contains more Selenium +30.8%
Contains more Manganese +125%
Equal in Zinc - 2.88
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 108% 18% 133% 35% 10% 87% 93% 4% 140%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +75%
Contains more Iron +93.9%
Contains more Magnesium +78.6%
Contains more Phosphorus +57.7%
Contains more Potassium +35.2%
Contains less Sodium -93.7%
Contains more Zinc +10.1%
Contains more Copper +249.4%
Contains more Selenium +30.8%
Contains more Manganese +125%
Equal in Zinc - 2.88

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.
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B5 +355.1%
Contains more Vitamin B6 +17.5%
Contains more Folate +300%
Contains more Vitamin B1 +719.6%
Contains more Vitamin B12 +32.7%
Equal in Vitamin B3 - 4.023
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 24% 90% 77% 111% 109% 9% 62% 0%
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 A +∞%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B5 +355.1%
Contains more Vitamin B6 +17.5%
Contains more Folate +300%
Contains more Vitamin B1 +719.6%
Contains more Vitamin B12 +32.7%
Equal in Vitamin B3 - 4.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.4%
Contains more Fats +129.1%
Contains more Carbs +∞%
Contains more Water +18.2%
Contains more Other +286.7%
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
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 +38.4%
Contains more Fats +129.1%
Contains more Carbs +∞%
Contains more Water +18.2%
Contains more Other +286.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +65.6%
Contains more Polyunsaturated fat +185.2%
Contains less Saturated Fat -60.3%
44% 42% 15%
Saturated Fat: 4.56 g
Monounsaturated Fat: 4.34 g
Polyunsaturated fat: 1.54 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +65.6%
Contains more Polyunsaturated fat +185.2%
Contains less Saturated Fat -60.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Domestic goose Ham Opinion
Net carbs 0g 1.5g Ham
Protein 28.97g 20.93g Domestic goose
Fats 12.67g 5.53g Domestic goose
Carbs 0g 1.5g Ham
Calories 238kcal 145kcal Domestic goose
Calcium 14mg 8mg Domestic goose
Iron 2.87mg 1.48mg Domestic goose
Magnesium 25mg 14mg Domestic goose
Phosphorus 309mg 196mg Domestic goose
Potassium 388mg 287mg Domestic goose
Sodium 76mg 1203mg Domestic goose
Zinc 3.17mg 2.88mg Domestic goose
Copper 0.276mg 0.079mg Domestic goose
Manganese 0.024mg 0.054mg Ham
Selenium 25.5µg 19.5µg Domestic goose
Vitamin A 40IU 0IU Domestic goose
Vitamin A RAE 12µg 0µg Domestic goose
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.092mg 0.754mg Ham
Vitamin B2 0.39mg 0.202mg Domestic goose
Vitamin B3 4.081mg 4.023mg Domestic goose
Vitamin B5 1.834mg 0.403mg Domestic goose
Vitamin B6 0.47mg 0.4mg Domestic goose
Folate 12µg 3µg Domestic goose
Vitamin B12 0.49µg 0.65µg Ham
Tryptophan 0.403mg 0.251mg Domestic goose
Threonine 1.238mg 0.931mg Domestic goose
Isoleucine 1.488mg 0.918mg Domestic goose
Leucine 2.447mg 1.661mg Domestic goose
Lysine 2.48mg 1.775mg Domestic goose
Methionine 0.783mg 0.553mg Domestic goose
Phenylalanine 1.214mg 0.904mg Domestic goose
Valine 1.516mg 0.908mg Domestic goose
Histidine 0.765mg 0.75mg Domestic goose
Cholesterol 96mg 53mg Ham
Saturated Fat 4.56g 1.81g Ham
Monounsaturated Fat 4.34g 2.62g Domestic goose
Polyunsaturated fat 1.54g 0.54g Domestic goose

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Domestic goose 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
40%
Domestic goose
45%
Ham
Minerals Daily Need Coverage Score
63%
Domestic goose
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.75g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is lower in Sugar?
Domestic goose
Domestic goose is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Domestic goose
Domestic goose contains less Sodium (difference - 1127mg)
Which food is richer in minerals?
Domestic goose
Domestic goose is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.