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  6. Deer meat vs. Ham

Deer meat vs. Ham — In-Depth Nutrition Comparison

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Differences between Deer meat and Ham

  • Deer meat has more Vitamin B12, Iron, Vitamin B3, Vitamin B2, Copper, Vitamin B6, and Phosphorus, while Ham has more Vitamin B1, and Selenium.
  • Deer meat's daily need coverage for Vitamin B12 is 124% higher.
  • Ham contains 3 times less Copper than Deer meat. Deer meat contains 0.254mg of Copper, while Ham contains 0.079mg.
  • The amount of Sodium in Deer meat is lower.

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

Infographic

Deer meat vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.5% 38% 159% 85% 109% 128% 7.4% 2.9% 60%
Ham
Ham
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +135.7%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +187.2%
Contains more CopperCopper +221.5%
Contains more ZincZinc +38.5%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -95.3%
Contains more CalciumCalcium +60%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +77.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 12% 0% 65% 130% 165% 51% 142% 453% 0% 6.8% 0%
Ham
Ham
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin EVitamin E +148%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +118.2%
Contains more Vitamin B5Vitamin B5 +112.4%
Contains more Vitamin B6Vitamin B6 +53.5%
Contains more Vitamin B12Vitamin B12 +456.9%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +190%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 2% 67%
Protein: 29.9 g
Fats: 2.35 g
Carbs: 0 g
Water: 67.2 g
Other: 0.55 g
Ham
Ham
4
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 ProteinProtein +42.9%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +694.5%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 30% 7%
Saturated Fat: Sat. Fat 1.142 g
Monounsaturated Fat: Mono. Fat 0.554 g
Polyunsaturated fat: Poly. Fat 0.127 g
Ham
Ham
2
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated Fat -36.9%
Contains more Mono. FatMonounsaturated Fat +372.9%
Contains more Poly. FatPolyunsaturated fat +325.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Deer meat Ham
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Deer meat Ham Opinion
Calories 149kcal 145kcal Deer meat
Protein 29.9g 20.93g Deer meat
Fats 2.35g 5.53g Ham
Net carbs 0g 1.5g Ham
Carbs 0g 1.5g Ham
Cholesterol 88mg 53mg Ham
Vitamin D 32IU Ham
Magnesium 33mg 14mg Deer meat
Calcium 5mg 8mg Ham
Potassium 434mg 287mg Deer meat
Iron 4.25mg 1.48mg Deer meat
Copper 0.254mg 0.079mg Deer meat
Zinc 3.99mg 2.88mg Deer meat
Phosphorus 299mg 196mg Deer meat
Sodium 57mg 1203mg Deer meat
Vitamin E 0.62mg 0.25mg Deer meat
Vitamin D 0.8µg Ham
Manganese 0.022mg 0.054mg Ham
Selenium 11µg 19.5µg Ham
Vitamin B1 0.26mg 0.754mg Ham
Vitamin B2 0.563mg 0.202mg Deer meat
Vitamin B3 8.78mg 4.023mg Deer meat
Vitamin B5 0.856mg 0.403mg Deer meat
Vitamin B6 0.614mg 0.4mg Deer meat
Vitamin B12 3.62µg 0.65µg Deer meat
Folate 9µg 3µg Deer meat
Choline 85.1mg Ham
Saturated Fat 1.142g 1.81g Deer meat
Monounsaturated Fat 0.554g 2.62g Ham
Polyunsaturated fat 0.127g 0.54g Ham
Tryptophan 0.266mg 0.251mg Deer meat
Threonine 1.133mg 0.931mg Deer meat
Isoleucine 1.287mg 0.918mg Deer meat
Leucine 2.28mg 1.661mg Deer meat
Lysine 2.434mg 1.775mg Deer meat
Methionine 0.7mg 0.553mg Deer meat
Phenylalanine 1.133mg 0.904mg Deer meat
Valine 1.455mg 0.908mg Deer meat
Histidine 0.895mg 0.75mg Deer meat
Omega-6 - Gamma-linoleic acid 0.001g Deer meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Deer meat Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
79%
Deer meat
45%
Ham
Minerals Daily Need Coverage Score
61%
Deer meat
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Deer meat
Deer meat contains less Sodium (difference - 1146mg)
Which food is lower in Saturated Fat?
Deer meat
Deer meat is lower in Saturated Fat (difference - 0.668g)
Which food is cheaper?
Deer meat
Deer meat is cheaper (difference - $0.5)
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. Deer meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174430/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.