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Game vs. Ham — In-Depth Nutrition Comparison

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How are game and ham different?

  • Game is higher in vitamin B2, iron, and copper; however, ham is richer in vitamin B1, selenium, and zinc.
  • Daily need coverage for sodium for ham is 50% higher.
  • Game contains 4 times more vitamin B2 than ham. While game contains 0.73mg of vitamin B2, ham contains only 0.202mg.
  • Ham has less cholesterol.

Game meat, antelope, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Game 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.
Game
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 1.2% 33% 158% 71% 46% 90% 7% 2.9% 70%
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 +100%
Contains more PotassiumPotassium +29.6%
Contains more IronIron +183.8%
Contains more CopperCopper +169.6%
Contains less SodiumSodium -95.5%
Contains more CalciumCalcium +100%
Contains more ZincZinc +71.4%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +51.2%
~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.
Game
2
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% 0% 0% 65% 168% 0% 0% 0% 0% 0% 6.8% 0%
Ham
Ham
8
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 +261.4%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +190%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Game Ham DV% diff.
Sodium 54mg 1203mg 50%
Vitamin B1 0.26mg 0.754mg 41%
Vitamin B2 0.73mg 0.202mg 41%
Iron 4.2mg 1.48mg 34%
Vitamin B6 0.4mg 31%
Vitamin B12 0.65µg 27%
Vitamin B3 4.023mg 25%
Cholesterol 126mg 53mg 24%
Protein 29.45g 20.93g 17%
Choline 85.1mg 15%
Copper 0.213mg 0.079mg 15%
Selenium 12.9µg 19.5µg 12%
Zinc 1.68mg 2.88mg 11%
Vitamin B5 0.403mg 8%
Monounsaturated fat 0.63g 2.62g 5%
Fats 2.67g 5.53g 4%
Saturated fat 0.97g 1.81g 4%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Potassium 372mg 287mg 3%
Magnesium 28mg 14mg 3%
Phosphorus 210mg 196mg 2%
Vitamin E 0.25mg 2%
Folate 9µg 3µg 2%
Manganese 0.022mg 0.054mg 1%
Carbs 0g 1.5g 1%
Calories 150kcal 145kcal 0%
Net carbs 0g 1.5g N/A
Calcium 4mg 8mg 0%
Polyunsaturated fat 0.58g 0.54g 0%
Tryptophan 0.251mg 0%
Threonine 1.362mg 0.931mg 0%
Isoleucine 1.126mg 0.918mg 0%
Leucine 2.489mg 1.661mg 0%
Lysine 2.462mg 1.775mg 0%
Methionine 0.838mg 0.553mg 0%
Phenylalanine 1.166mg 0.904mg 0%
Valine 1.31mg 0.908mg 0%
Histidine 1.401mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Game
1
29% 3% 66% 2%
Protein: 29.45 g
Fats: 2.67 g
Carbs: 0 g
Water: 65.9 g
Other: 1.98 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 +40.7%
Contains more FatsFats +107.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +120.7%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Game
2
44% 29% 27%
Saturated fat: Sat. Fat 0.97 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 0.58 g
Ham
Ham
1
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 -46.4%
Contains more Mono. FatMonounsaturated fat +315.9%
~equal in Polyunsaturated fat ~0.54g

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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. Game - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173844/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.