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  6. Ham vs. Elk meat

Ham vs. Elk meat — In-Depth Nutrition Comparison

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What are the main differences between Ham and Elk meat?

  • Ham is richer in Vitamin B1, and Selenium, yet Elk meat is richer in Vitamin B12, Iron, Copper, Vitamin B5, Vitamin B3, Vitamin B2, and Phosphorus.
  • Elk meat's daily need coverage for Vitamin B12 is 96% higher.
  • Ham has 24 times more Sodium than Elk meat. Ham has 1203mg of Sodium, while Elk meat has 50mg.

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

Infographic

Ham vs Elk meat 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.
Ham
Ham
3
:
7
Elk meat
Elk meat
Contains more Calcium +60%
Contains more Manganese +184.2%
Contains more Selenium +85.7%
Contains more Iron +175%
Contains more Magnesium +107.1%
Contains more Phosphorus +45.4%
Contains more Potassium +36.6%
Contains less Sodium -95.8%
Contains more Zinc +43.1%
Contains more Copper +341.8%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Elk meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 153% 21% 123% 35% 7% 113% 117% 3% 58%
Contains more Calcium +60%
Contains more Manganese +184.2%
Contains more Selenium +85.7%
Contains more Iron +175%
Contains more Magnesium +107.1%
Contains more Phosphorus +45.4%
Contains more Potassium +36.6%
Contains less Sodium -95.8%
Contains more Zinc +43.1%
Contains more Copper +341.8%

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.
Ham
Ham
3
:
7
Elk meat
Elk meat
Contains more Vitamin B1 +423.6%
Contains more Vitamin E +120%
Contains more Vitamin B2 +83.2%
Contains more Vitamin B3 +52.7%
Contains more Vitamin B5 +200.7%
Contains more Vitamin B6 +21.3%
Contains more Folate +200%
Contains more Vitamin B12 +355.4%
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%
Elk 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% 11% 0% 0% 36% 86% 116% 73% 112% 7% 370% 0%
Contains more Vitamin B1 +423.6%
Contains more Vitamin E +120%
Contains more Vitamin B2 +83.2%
Contains more Vitamin B3 +52.7%
Contains more Vitamin B5 +200.7%
Contains more Vitamin B6 +21.3%
Contains more Folate +200%
Contains more Vitamin B12 +355.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Elk meat
Elk meat
Contains more Fats +62.2%
Contains more Carbs +∞%
Contains more Other +385.6%
Contains more Protein +47%
Equal in Water - 64.93
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
Elk meat
31% 3% 65%
Protein: 30.76 g
Fats: 3.41 g
Carbs: 0 g
Water: 64.93 g
Other: 0.9 g
Contains more Fats +62.2%
Contains more Carbs +∞%
Contains more Other +385.6%
Contains more Protein +47%
Equal in Water - 64.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Elk meat
Elk meat
Contains more Monounsaturated Fat +170.1%
Contains more Polyunsaturated fat +235.4%
Contains less Saturated Fat -25.9%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Elk meat
54% 39% 7%
Saturated Fat: 1.342 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.161 g
Contains more Monounsaturated Fat +170.1%
Contains more Polyunsaturated fat +235.4%
Contains less Saturated Fat -25.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Elk meat
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 Ham Elk meat Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 30.76g Elk meat
Fats 5.53g 3.41g Ham
Carbs 1.5g 0g Ham
Calories 145kcal 162kcal Elk meat
Calcium 8mg 5mg Ham
Iron 1.48mg 4.07mg Elk meat
Magnesium 14mg 29mg Elk meat
Phosphorus 196mg 285mg Elk meat
Potassium 287mg 392mg Elk meat
Sodium 1203mg 50mg Elk meat
Zinc 2.88mg 4.12mg Elk meat
Copper 0.079mg 0.349mg Elk meat
Manganese 0.054mg 0.019mg Ham
Selenium 19.5µg 10.5µg Ham
Vitamin E 0.25mg 0.55mg Elk meat
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.144mg Ham
Vitamin B2 0.202mg 0.37mg Elk meat
Vitamin B3 4.023mg 6.143mg Elk meat
Vitamin B5 0.403mg 1.212mg Elk meat
Vitamin B6 0.4mg 0.485mg Elk meat
Folate 3µg 9µg Elk meat
Vitamin B12 0.65µg 2.96µg Elk meat
Tryptophan 0.251mg 0.275mg Elk meat
Threonine 0.931mg 1.236mg Elk meat
Isoleucine 0.918mg 1.291mg Elk meat
Leucine 1.661mg 2.293mg Elk meat
Lysine 1.775mg 2.513mg Elk meat
Methionine 0.553mg 0.755mg Elk meat
Phenylalanine 0.904mg 1.126mg Elk meat
Valine 0.908mg 1.428mg Elk meat
Histidine 0.75mg 0.948mg Elk meat
Cholesterol 53mg 72mg Ham
Saturated Fat 1.81g 1.342g Elk meat
Monounsaturated Fat 2.62g 0.97g Ham
Polyunsaturated fat 0.54g 0.161g Ham
Omega-6 - Eicosadienoic acid 0.002g Elk meat
Omega-6 - Gamma-linoleic acid 0.002g Elk meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Elk meat
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
45%
Ham
67%
Elk meat
Minerals Daily Need Coverage Score
55%
Ham
63%
Elk meat

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 19mg)
Which food contains less Sodium?
Elk meat
Elk meat contains less Sodium (difference - 1153mg)
Which food is lower in Saturated Fat?
Elk meat
Elk meat is lower in Saturated Fat (difference - 0.468g)
Which food is cheaper?
Elk meat
Elk meat is cheaper (difference - $0.5)
Which food is richer in vitamins?
Elk meat
Elk 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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Elk meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174429/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.