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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Ham
Ham
4
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 +64.3%
Contains more IronIron +129.7%
Contains more CopperCopper +220.3%
Contains less SodiumSodium -95.8%
Contains more CalciumCalcium +60%
Contains more ZincZinc +37.8%
Contains more ManganeseManganese +31.7%
Contains more SeleniumSelenium +101%
~equal in Potassium ~287mg
~equal in Phosphorus ~196mg

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% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Ham
Ham
5
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 B2Vitamin B2 +137.6%
Contains more Vitamin B3Vitamin B3 +58.3%
Contains more Vitamin B12Vitamin B12 +870.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +242.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.4mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 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 -47.5%
Contains more Mono. FatMonounsaturated fat +291%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin B12 6.31µg 0.65µg 236%
Sodium 51mg 1203mg 50%
Vitamin B1 0.22mg 0.754mg 45%
Iron 3.4mg 1.48mg 24%
Vitamin B2 0.48mg 0.202mg 21%
Copper 0.253mg 0.079mg 19%
Selenium 9.7µg 19.5µg 18%
Choline 85.1mg 15%
Vitamin B3 6.37mg 4.023mg 15%
Cholesterol 85mg 53mg 11%
Vitamin B5 0.403mg 8%
Zinc 2.09mg 2.88mg 7%
Monounsaturated fat 0.67g 2.62g 5%
Fats 2.42g 5.53g 5%
Vitamin D 32IU 4%
Saturated fat 0.95g 1.81g 4%
Vitamin D 0.8µg 4%
Protein 22.96g 20.93g 4%
Magnesium 23mg 14mg 2%
Vitamin B6 0.37mg 0.4mg 2%
Vitamin K 1.1µg 0µg 1%
Calories 120kcal 145kcal 1%
Manganese 0.041mg 0.054mg 1%
Phosphorus 202mg 196mg 1%
Potassium 318mg 287mg 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Calcium 5mg 8mg 0%
Vitamin E 0.2mg 0.25mg 0%
Folate 4µg 3µg 0%
Polyunsaturated fat 0.47g 0.54g 0%
Tryptophan 0.251mg 0%
Threonine 1.08mg 0.931mg 0%
Isoleucine 0.908mg 0.918mg 0%
Leucine 1.951mg 1.661mg 0%
Lysine 2.006mg 1.775mg 0%
Methionine 0.566mg 0.553mg 0%
Phenylalanine 0.937mg 0.904mg 0%
Valine 1.073mg 0.908mg 0%
Histidine 1.135mg 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Game raw Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
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.