Goat vs. Ham — In-Depth Nutrition Comparison
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Important differences between goat and ham
- Goat has more vitamin B2, vitamin B12, copper, iron, and zinc; however, ham has more vitamin B1 and selenium.
- Ham's daily need coverage for vitamin B1 is 54% more.
- Goat has 3 times more copper than ham. Goat has 0.256mg of copper, while ham has 0.079mg.
- Goat is lower in saturated fat.
The food varieties used in the comparison are Goat, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| Contains more CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more IronIron | +91.2% |
| Contains more CopperCopper | +224.1% |
| Contains more ZincZinc | +38.9% |
| Contains less SodiumSodium | -93.2% |
| Contains more ManganeseManganese | +42.1% |
| Contains more SeleniumSelenium | +121.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +142.6% |
| Contains more Vitamin B12Vitamin B12 | +73.8% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +585.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +12.1% |
| Contains more FatsFats | +139.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +249.6% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.8% |
| Contains more Mono. FatMonounsaturated fat | +154.4% |
| Contains more Poly. FatPolyunsaturated fat | +217.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.11mg | 0.754mg | 54% |
| Sodium | 82mg | 1203mg | 49% |
| Vitamin B6 | 0.4mg | 31% | |
| Vitamin B2 | 0.49mg | 0.202mg | 22% |
| Vitamin B12 | 1.13µg | 0.65µg | 20% |
| Copper | 0.256mg | 0.079mg | 20% |
| Selenium | 8.8µg | 19.5µg | 19% |
| Iron | 2.83mg | 1.48mg | 17% |
| Choline | 85.1mg | 15% | |
| Zinc | 4mg | 2.88mg | 10% |
| Vitamin B5 | 0.403mg | 8% | |
| Saturated fat | 0.71g | 1.81g | 5% |
| Fats | 2.31g | 5.53g | 5% |
| Vitamin D | 32IU | 4% | |
| Monounsaturated fat | 1.03g | 2.62g | 4% |
| Vitamin D | 0.8µg | 4% | |
| Potassium | 385mg | 287mg | 3% |
| Magnesium | 14mg | 3% | |
| Polyunsaturated fat | 0.17g | 0.54g | 2% |
| Vitamin B3 | 3.75mg | 4.023mg | 2% |
| Calories | 109kcal | 145kcal | 2% |
| Vitamin E | 0.25mg | 2% | |
| Phosphorus | 180mg | 196mg | 2% |
| Protein | 20.6g | 20.93g | 1% |
| Manganese | 0.038mg | 0.054mg | 1% |
| Folate | 5µg | 3µg | 1% |
| Calcium | 13mg | 8mg | 1% |
| Cholesterol | 57mg | 53mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Tryptophan | 0.306mg | 0.251mg | 0% |
| Threonine | 0.981mg | 0.931mg | 0% |
| Isoleucine | 1.042mg | 0.918mg | 0% |
| Leucine | 1.716mg | 1.661mg | 0% |
| Lysine | 1.532mg | 1.775mg | 0% |
| Methionine | 0.552mg | 0.553mg | 0% |
| Phenylalanine | 0.715mg | 0.904mg | 0% |
| Valine | 1.103mg | 0.908mg | 0% |
| Histidine | 0.429mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
27%
44%
Minerals Daily Need Coverage Score
48%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 4mg)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Goat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Goat contains less Sodium (difference - 1121mg)
Which food is lower in Saturated fat?
Goat is lower in Saturated fat (difference - 1.1g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.