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  6. Goat cheese vs. Ham

Goat cheese vs. Ham — In-Depth Nutrition Comparison

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Differences between goat cheese and ham

  • Goat cheese has more copper, vitamin B2, vitamin A, calcium, and phosphorus, while ham has more vitamin B1, selenium, and vitamin B6.
  • Goat cheese's daily need coverage for saturated fat is 94% higher.
  • The amount of saturated fat in ham is lower.

The food types used in this comparison are Cheese, goat, semisoft type and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 CalciumCalcium +3625%
Contains more CopperCopper +613.9%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -65.5%
Contains more ManganeseManganese +72.2%
Contains more PotassiumPotassium +81.6%
Contains more ZincZinc +336.4%
Contains more SeleniumSelenium +413.2%
~equal in Iron ~1.48mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +234.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +60%
Contains more Vitamin B1Vitamin B1 +947.2%
Contains more Vitamin B3Vitamin B3 +250.4%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +195.5%
Contains more FolateFolate +50%
Contains more CholineCholine +452.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Goat cheese Ham DV% diff.
Saturated fat 20.639g 1.81g 86%
Vitamin B1 0.072mg 0.754mg 57%
Copper 0.564mg 0.079mg 54%
Vitamin A 407µg 0µg 45%
Fats 29.84g 5.53g 37%
Vitamin B2 0.676mg 0.202mg 36%
Sodium 415mg 1203mg 34%
Calcium 298mg 8mg 29%
Selenium 3.8µg 19.5µg 29%
Vitamin B6 0.06mg 0.4mg 26%
Phosphorus 375mg 196mg 26%
Zinc 0.66mg 2.88mg 20%
Vitamin B12 0.22µg 0.65µg 18%
Vitamin B3 1.148mg 4.023mg 18%
Choline 15.4mg 85.1mg 13%
Calories 364kcal 145kcal 11%
Monounsaturated fat 6.808g 2.62g 10%
Cholesterol 79mg 53mg 9%
Potassium 158mg 287mg 4%
Magnesium 29mg 14mg 4%
Vitamin B5 0.19mg 0.403mg 4%
Vitamin D 0.5µg 0.8µg 2%
Manganese 0.093mg 0.054mg 2%
Iron 1.62mg 1.48mg 2%
Vitamin K 2.5µg 0µg 2%
Protein 21.58g 20.93g 1%
Vitamin D 22IU 32IU 1%
Polyunsaturated fat 0.709g 0.54g 1%
Carbs 0.12g 1.5g 0%
Net carbs 0.12g 1.5g N/A
Sugar 0.12g 0g N/A
Vitamin E 0.26mg 0.25mg 0%
Folate 2µg 3µg 0%
Tryptophan 0.227mg 0.251mg 0%
Threonine 0.805mg 0.931mg 0%
Isoleucine 0.893mg 0.918mg 0%
Leucine 1.861mg 1.661mg 0%
Lysine 1.549mg 1.775mg 0%
Methionine 0.575mg 0.553mg 0%
Phenylalanine 0.859mg 0.904mg 0%
Valine 1.485mg 0.908mg 0%
Histidine 0.589mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +439.6%
Contains more CarbsCarbs +1150%
Contains more WaterWater +48.7%
Contains more OtherOther +48.6%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 more Mono. FatMonounsaturated fat +159.8%
Contains more Poly. FatPolyunsaturated fat +31.3%
Contains less Sat. FatSaturated fat -91.2%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.