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Domestic goose vs Ham - In-Depth Nutrition Comparison

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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 contains less Sugars?
Domestic goose
Domestic goose contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Domestic goose Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Domestic goose Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Domestic goose
32
Ham
Mineral Summary Score
39
Domestic goose
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Ham
Contains more Iron +93.9%
Contains more Calcium +75%
Contains more Potassium +35.2%
Contains more Magnesium +78.6%
Contains more Copper +249.4%
Contains more Zinc +10.1%
Contains more Phosphorus +57.7%
Contains less Sodium -93.7%
Equal in Zinc - 2.88
Contains more Iron +93.9%
Contains more Calcium +75%
Contains more Potassium +35.2%
Contains more Magnesium +78.6%
Contains more Copper +249.4%
Contains more Zinc +10.1%
Contains more Phosphorus +57.7%
Contains less Sodium -93.7%
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" chart 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 Vitamin B1 +719.6%
Contains more Vitamin B12 +32.7%
Equal in Vitamin B3 - 4.023
Contains more Vitamin A +∞%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B5 +355.1%
Contains more Vitamin B6 +17.5%
Contains more Vitamin B1 +719.6%
Contains more Vitamin B12 +32.7%
Equal in Vitamin B3 - 4.023

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
174%
Domestic goose
126%
Ham
Carbohydrates
0%
Domestic goose
2%
Ham
Fats
58%
Domestic goose
26%
Ham

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Domestic goose Ham Opinion
Calories 238 145 Domestic goose
Protein 28.97 20.93 Domestic goose
Fats 12.67 5.53 Domestic goose
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 96 53 Ham
Vitamin D 32 Ham
Iron 2.87 1.48 Domestic goose
Calcium 14 8 Domestic goose
Potassium 388 287 Domestic goose
Magnesium 25 14 Domestic goose
Sugars 0 Ham
Fiber 0 0
Copper 0.276 0.079 Domestic goose
Zinc 3.17 2.88 Domestic goose
Starch
Phosphorus 309 196 Domestic goose
Sodium 76 1203 Domestic goose
Vitamin A 40 0 Domestic goose
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.092 0.754 Ham
Vitamin B2 0.39 0.202 Domestic goose
Vitamin B3 4.081 4.023 Domestic goose
Vitamin B5 1.834 0.403 Domestic goose
Vitamin B6 0.47 0.4 Domestic goose
Vitamin B12 0.49 0.65 Ham
Vitamin K 0 Ham
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.56 1.81 Ham
Monounsaturated Fat 4.34 2.62 Domestic goose
Polyunsaturated fat 1.54 0.54 Domestic goose
Tryptophan 0.403 0.251 Domestic goose
Threonine 1.238 0.931 Domestic goose
Isoleucine 1.488 0.918 Domestic goose
Leucine 2.447 1.661 Domestic goose
Lysine 2.48 1.775 Domestic goose
Methionine 0.783 0.553 Domestic goose
Phenylalanine 1.214 0.904 Domestic goose
Valine 1.516 0.908 Domestic goose
Histidine 0.765 0.75 Domestic goose
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.