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Ham vs Goat - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 1.1g)
Which food contains less Sugars?
Goat
Goat contains less Sugars (difference - 0g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 1121mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Ham Goat
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Goat
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
32
Ham
18
Goat
Mineral Summary Score
43
Ham
33
Goat

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
Ham
2
:
6
Goat
Contains more Iron +91.2%
Contains more Calcium +62.5%
Contains more Potassium +34.1%
Contains more Copper +224.1%
Contains more Zinc +38.9%
Contains less Sodium -93.2%
Equal in Phosphorus - 180
Contains more Iron +91.2%
Contains more Calcium +62.5%
Contains more Potassium +34.1%
Contains more Copper +224.1%
Contains more Zinc +38.9%
Contains less Sodium -93.2%
Equal in Phosphorus - 180

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
Ham
7
:
2
Goat
Contains more Vitamin B1 +585.5%
Contains more Vitamin B2 +142.6%
Contains more Vitamin B12 +73.8%
Equal in Vitamin B3 - 3.75
Contains more Vitamin B1 +585.5%
Contains more Vitamin B2 +142.6%
Contains more Vitamin B12 +73.8%
Equal in Vitamin B3 - 3.75

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
126%
Ham
124%
Goat
Carbohydrates
2%
Ham
0%
Goat
Fats
26%
Ham
11%
Goat

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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 Ham Goat Opinion
Calories 145 109 Ham
Protein 20.93 20.6 Ham
Fats 5.53 2.31 Ham
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 57 Ham
Vitamin D 32 Ham
Iron 1.48 2.83 Goat
Calcium 8 13 Goat
Potassium 287 385 Goat
Magnesium 14 Ham
Sugars 0 Ham
Fiber 0 0
Copper 0.079 0.256 Goat
Zinc 2.88 4 Goat
Starch
Phosphorus 196 180 Ham
Sodium 1203 82 Goat
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.11 Ham
Vitamin B2 0.202 0.49 Goat
Vitamin B3 4.023 3.75 Ham
Vitamin B5 0.403 Ham
Vitamin B6 0.4 Ham
Vitamin B12 0.65 1.13 Goat
Vitamin K 0 Ham
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 0.71 Goat
Monounsaturated Fat 2.62 1.03 Ham
Polyunsaturated fat 0.54 0.17 Ham
Tryptophan 0.251 0.306 Goat
Threonine 0.931 0.981 Goat
Isoleucine 0.918 1.042 Goat
Leucine 1.661 1.716 Goat
Lysine 1.775 1.532 Ham
Methionine 0.553 0.552 Ham
Phenylalanine 0.904 0.715 Ham
Valine 0.908 1.103 Goat
Histidine 0.75 0.429 Ham
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.