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  6. Ham vs. Goat

Ham vs. Goat — In-Depth Nutrition Comparison

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Summary of differences between Ham and Goat

  • Ham has more Vitamin B1, Vitamin B6, and Selenium, however, Goat is higher in Vitamin B2, Iron, Copper, Vitamin B12, and Zinc.
  • Ham covers your daily need of Vitamin B1 55% more than Goat.
  • Goat has less Sodium.

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

Infographic

Ham vs Goat 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
Goat
Goat
Contains more Magnesium +∞%
Contains more Manganese +28.6%
Contains more Selenium +65.3%
Contains more Calcium +112.5%
Contains more Iron +152%
Contains more Potassium +41.1%
Contains less Sodium -92.9%
Contains more Zinc +83%
Contains more Copper +283.5%
Equal in Phosphorus - 201
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Goat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 140% 0% 87% 36% 12% 144% 101% 6% 65%
Contains more Magnesium +∞%
Contains more Manganese +28.6%
Contains more Selenium +65.3%
Contains more Calcium +112.5%
Contains more Iron +152%
Contains more Potassium +41.1%
Contains less Sodium -92.9%
Contains more Zinc +83%
Contains more Copper +283.5%
Equal in Phosphorus - 201

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
5
:
5
Goat
Goat
Contains more Vitamin D +∞%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +∞%
Contains more Vitamin E +36%
Contains more Vitamin B2 +202%
Contains more Folate +66.7%
Contains more Vitamin B12 +83.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 3.95
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%
Goat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 23% 141% 75% 0% 0% 4% 149% 3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B6 +∞%
Contains more Vitamin E +36%
Contains more Vitamin B2 +202%
Contains more Folate +66.7%
Contains more Vitamin B12 +83.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 3.95

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Goat
Goat
Contains more Fats +82.5%
Contains more Carbs +∞%
Contains more Other +163.3%
Contains more Protein +29.5%
Equal in Water - 68.21
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
Goat
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more Fats +82.5%
Contains more Carbs +∞%
Contains more Other +163.3%
Contains more Protein +29.5%
Equal in Water - 68.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Goat
Goat
Contains more Monounsaturated Fat +92.6%
Contains more Polyunsaturated fat +134.8%
Contains less Saturated Fat -48.6%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Goat
37% 54% 9%
Saturated Fat: 0.93 g
Monounsaturated Fat: 1.36 g
Polyunsaturated fat: 0.23 g
Contains more Monounsaturated Fat +92.6%
Contains more Polyunsaturated fat +134.8%
Contains less Saturated Fat -48.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Goat Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 27.1g Goat
Fats 5.53g 3.03g Ham
Carbs 1.5g 0g Ham
Calories 145kcal 143kcal Ham
Calcium 8mg 17mg Goat
Iron 1.48mg 3.73mg Goat
Magnesium 14mg 0mg Ham
Phosphorus 196mg 201mg Goat
Potassium 287mg 405mg Goat
Sodium 1203mg 86mg Goat
Zinc 2.88mg 5.27mg Goat
Copper 0.079mg 0.303mg Goat
Manganese 0.054mg 0.042mg Ham
Selenium 19.5µg 11.8µg Ham
Vitamin E 0.25mg 0.34mg Goat
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.09mg Ham
Vitamin B2 0.202mg 0.61mg Goat
Vitamin B3 4.023mg 3.95mg Ham
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg 0mg Ham
Folate 3µg 5µg Goat
Vitamin B12 0.65µg 1.19µg Goat
Vitamin K 0µg 1.2µg Goat
Tryptophan 0.251mg 0.403mg Goat
Threonine 0.931mg 1.29mg Goat
Isoleucine 0.918mg 1.371mg Goat
Leucine 1.661mg 2.258mg Goat
Lysine 1.775mg 2.016mg Goat
Methionine 0.553mg 0.726mg Goat
Phenylalanine 0.904mg 0.941mg Goat
Valine 0.908mg 1.452mg Goat
Histidine 0.75mg 0.565mg Ham
Cholesterol 53mg 75mg Ham
Saturated Fat 1.81g 0.93g Goat
Monounsaturated Fat 2.62g 1.36g Ham
Polyunsaturated fat 0.54g 0.23g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Goat
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
33%
Goat
Minerals Daily Need Coverage Score
55%
Ham
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 22mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 1117mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 0.88g)
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.
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.