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Elk meat vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between elk meat and ham?

  • Elk meat is richer in vitamin B12, iron, copper, vitamin B5, vitamin B3, vitamin B2, and phosphorus, yet ham is richer in vitamin B1 and selenium.
  • Elk meat's daily need coverage for vitamin B12 is 96% higher.
  • Elk meat has 4 times more copper than ham. Elk meat has 0.349mg of copper, while ham has 0.079mg.
  • Elk meat contains less sodium.

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

Infographic

Elk meat vs Ham infographic
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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 21% 1.5% 35% 153% 116% 112% 122% 6.5% 2.5% 57%
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 +107.1%
Contains more PotassiumPotassium +36.6%
Contains more IronIron +175%
Contains more CopperCopper +341.8%
Contains more ZincZinc +43.1%
Contains more PhosphorusPhosphorus +45.4%
Contains less SodiumSodium -95.8%
Contains more CalciumCalcium +60%
Contains more ManganeseManganese +184.2%
Contains more SeleniumSelenium +85.7%

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% 11% 0% 36% 85% 115% 73% 112% 370% 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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B2Vitamin B2 +83.2%
Contains more Vitamin B3Vitamin B3 +52.7%
Contains more Vitamin B5Vitamin B5 +200.7%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more Vitamin B12Vitamin B12 +355.4%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +423.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Elk meat Ham DV% diff.
Vitamin B12 2.96µg 0.65µg 96%
Vitamin B1 0.144mg 0.754mg 51%
Sodium 50mg 1203mg 50%
Iron 4.07mg 1.48mg 32%
Copper 0.349mg 0.079mg 30%
Protein 30.76g 20.93g 20%
Vitamin B5 1.212mg 0.403mg 16%
Selenium 10.5µg 19.5µg 16%
Choline 85.1mg 15%
Vitamin B2 0.37mg 0.202mg 13%
Vitamin B3 6.143mg 4.023mg 13%
Phosphorus 285mg 196mg 13%
Zinc 4.12mg 2.88mg 11%
Vitamin B6 0.485mg 0.4mg 7%
Cholesterol 72mg 53mg 6%
Vitamin D 0.8µg 4%
Magnesium 29mg 14mg 4%
Vitamin D 32IU 4%
Monounsaturated fat 0.97g 2.62g 4%
Potassium 392mg 287mg 3%
Polyunsaturated fat 0.161g 0.54g 3%
Fats 3.41g 5.53g 3%
Saturated fat 1.342g 1.81g 2%
Vitamin E 0.55mg 0.25mg 2%
Manganese 0.019mg 0.054mg 2%
Folate 9µg 3µg 2%
Calories 162kcal 145kcal 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Calcium 5mg 8mg 0%
Tryptophan 0.275mg 0.251mg 0%
Threonine 1.236mg 0.931mg 0%
Isoleucine 1.291mg 0.918mg 0%
Leucine 2.293mg 1.661mg 0%
Lysine 2.513mg 1.775mg 0%
Methionine 0.755mg 0.553mg 0%
Phenylalanine 1.126mg 0.904mg 0%
Valine 1.428mg 0.908mg 0%
Histidine 0.948mg 0.75mg 0%
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 3% 65%
Protein: 30.76 g
Fats: 3.41 g
Carbs: 0 g
Water: 64.93 g
Other: 0.9 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 +47%
Contains more FatsFats +62.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +385.6%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 39% 7%
Saturated fat: Sat. Fat 1.342 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.161 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 -25.9%
Contains more Mono. FatMonounsaturated fat +170.1%
Contains more Poly. FatPolyunsaturated fat +235.4%

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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. Elk meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174429/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.