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  6. Game raw vs. Ham

Game raw vs. Ham — In-Depth Nutrition Comparison

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How are Game raw and Ham different?

  • Game raw is richer in Vitamin B12, Iron, Vitamin B2, Copper, and Vitamin B3, while Ham is higher in Vitamin B1, Selenium, and Zinc.
  • Game raw covers your daily need of Vitamin B12 236% more than Ham.
  • Game raw contains 3 times more Copper than Ham. Game raw contains 0.253mg of Copper, while Ham contains 0.079mg.
  • Ham is lower in Cholesterol.

Game meat, deer, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Game raw 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.
Game raw
Game raw
6
:
4
Ham
Ham
Contains more Iron +129.7%
Contains more Magnesium +64.3%
Contains more Potassium +10.8%
Contains less Sodium -95.8%
Contains more Copper +220.3%
Contains more Calcium +60%
Contains more Zinc +37.8%
Contains more Manganese +31.7%
Contains more Selenium +101%
Equal in Phosphorus - 196
Equal in Potassium - 287
Game raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 128% 17% 87% 29% 7% 57% 85% 6% 53%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Iron +129.7%
Contains more Magnesium +64.3%
Contains more Potassium +10.8%
Contains less Sodium -95.8%
Contains more Copper +220.3%
Contains more Calcium +60%
Contains more Zinc +37.8%
Contains more Manganese +31.7%
Contains more Selenium +101%
Equal in Phosphorus - 196
Equal in Potassium - 287

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.
Game raw
Game raw
5
:
6
Ham
Ham
Contains more Vitamin B2 +137.6%
Contains more Vitamin B3 +58.3%
Contains more Folate +33.3%
Contains more Vitamin B12 +870.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +242.7%
Equal in Vitamin B6 - 0.4
Game raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 56% 111% 120% 0% 86% 3% 789% 0% 3%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin B2 +137.6%
Contains more Vitamin B3 +58.3%
Contains more Folate +33.3%
Contains more Vitamin B12 +870.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +242.7%
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Game raw
Game raw
2
:
3
Ham
Ham
Contains more Fats +128.5%
Contains more Carbs +∞%
Contains more Other +316.2%
Equal in Protein - 20.93
Equal in Water - 67.67
Game raw
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
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
Contains more Fats +128.5%
Contains more Carbs +∞%
Contains more Other +316.2%
Equal in Protein - 20.93
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Game raw
Game raw
1
:
2
Ham
Ham
Contains less Saturated Fat -47.5%
Contains more Monounsaturated Fat +291%
Contains more Polyunsaturated fat +14.9%
Game raw
45% 32% 22%
Saturated Fat: 0.95 g
Monounsaturated Fat: 0.67 g
Polyunsaturated fat: 0.47 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -47.5%
Contains more Monounsaturated Fat +291%
Contains more Polyunsaturated fat +14.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Game raw 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 Game raw Ham Opinion
Net carbs 0g 1.5g Ham
Protein 22.96g 20.93g Game raw
Fats 2.42g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 120kcal 145kcal Ham
Calcium 5mg 8mg Ham
Iron 3.4mg 1.48mg Game raw
Magnesium 23mg 14mg Game raw
Phosphorus 202mg 196mg Game raw
Potassium 318mg 287mg Game raw
Sodium 51mg 1203mg Game raw
Zinc 2.09mg 2.88mg Ham
Copper 0.253mg 0.079mg Game raw
Manganese 0.041mg 0.054mg Ham
Selenium 9.7µg 19.5µg Ham
Vitamin E 0.2mg 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.22mg 0.754mg Ham
Vitamin B2 0.48mg 0.202mg Game raw
Vitamin B3 6.37mg 4.023mg Game raw
Vitamin B5 0.403mg Ham
Vitamin B6 0.37mg 0.4mg Ham
Folate 4µg 3µg Game raw
Vitamin B12 6.31µg 0.65µg Game raw
Choline 85.1mg Ham
Vitamin K 1.1µg 0µg Game raw
Tryptophan 0.251mg Ham
Threonine 1.08mg 0.931mg Game raw
Isoleucine 0.908mg 0.918mg Ham
Leucine 1.951mg 1.661mg Game raw
Lysine 2.006mg 1.775mg Game raw
Methionine 0.566mg 0.553mg Game raw
Phenylalanine 0.937mg 0.904mg Game raw
Valine 1.073mg 0.908mg Game raw
Histidine 1.135mg 0.75mg Game raw
Cholesterol 85mg 53mg Ham
Saturated Fat 0.95g 1.81g Game raw
Monounsaturated Fat 0.67g 2.62g Ham
Polyunsaturated fat 0.47g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Game raw Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
90%
Game raw
45%
Ham
Minerals Daily Need Coverage Score
47%
Game raw
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Game raw
Game raw contains less Sodium (difference - 1152mg)
Which food is lower in Saturated Fat?
Game raw
Game raw is lower in Saturated Fat (difference - 0.86g)
Which food is cheaper?
Game raw
Game raw 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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.