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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

Goat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Goat
6
:
2
Ham
Contains more Calcium +62.5%
Contains more Iron +91.2%
Contains more Potassium +34.1%
Contains less Sodium -93.2%
Contains more Zinc +38.9%
Contains more Copper +224.1%
Equal in Phosphorus - 196
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 107% 0% 78% 34% 11% 110% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +62.5%
Contains more Iron +91.2%
Contains more Potassium +34.1%
Contains less Sodium -93.2%
Contains more Zinc +38.9%
Contains more Copper +224.1%
Equal in Phosphorus - 196

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Goat
3
:
7
Ham
Contains more Vitamin B2 +142.6%
Contains more Folate +66.7%
Contains more Vitamin B12 +73.8%
Contains more Vitamin B1 +585.5%
Equal in Vitamin B3 - 4.023
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 28% 114% 71% 0% 0% 4% 142% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin B2 +142.6%
Contains more Folate +66.7%
Contains more Vitamin B12 +73.8%
Contains more Vitamin B1 +585.5%
Equal in Vitamin B3 - 4.023

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Goat Ham
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Goat Ham Opinion
Net carbs 0g 1.5g Ham
Protein 20.6g 20.93g Ham
Fats 2.31g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 109kcal 145kcal Ham
Starch g g
Fructose g g
Sugar g 0g Goat
Fiber 0g 0g
Calcium 13mg 8mg Goat
Iron 2.83mg 1.48mg Goat
Magnesium mg 14mg Ham
Phosphorus 180mg 196mg Ham
Potassium 385mg 287mg Goat
Sodium 82mg 1203mg Goat
Zinc 4mg 2.88mg Goat
Copper 0.256mg 0.079mg Goat
Vitamin A 0IU 0IU
Vitamin E mg 0.25mg Ham
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.11mg 0.754mg Ham
Vitamin B2 0.49mg 0.202mg Goat
Vitamin B3 3.75mg 4.023mg Ham
Vitamin B5 mg 0.403mg Ham
Vitamin B6 mg 0.4mg Ham
Folate 5µg 3µg Goat
Vitamin B12 1.13µg 0.65µg Goat
Vitamin K µg 0µg Ham
Tryptophan 0.306mg 0.251mg Goat
Threonine 0.981mg 0.931mg Goat
Isoleucine 1.042mg 0.918mg Goat
Leucine 1.716mg 1.661mg Goat
Lysine 1.532mg 1.775mg Ham
Methionine 0.552mg 0.553mg Ham
Phenylalanine 0.715mg 0.904mg Ham
Valine 1.103mg 0.908mg Goat
Histidine 0.429mg 0.75mg Ham
Cholesterol 57mg 53mg Ham
Trans Fat g g
Saturated Fat 0.71g 1.81g Goat
Monounsaturated Fat 1.03g 2.62g Ham
Polyunsaturated fat 0.17g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Goat
45
Ham
Mineral Summary Score
53
Goat
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
124%
Goat
126%
Ham
Carbohydrates
0%
Goat
2%
Ham
Fats
11%
Goat
26%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 4mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 1121mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 1.1g)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175303/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.