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
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Calcium
+62.5%
Contains
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Iron
+91.2%
Contains
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Potassium
+34.1%
Contains
less
Sodium
-93.2%
Contains
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Zinc
+38.9%
Contains
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Copper
+224.1%
Contains
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Manganese
+42.1%
Contains
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Selenium
+121.6%
Equal in Phosphorus - 196
Contains
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Calcium
+62.5%
Contains
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Iron
+91.2%
Contains
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Potassium
+34.1%
Contains
less
Sodium
-93.2%
Contains
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Zinc
+38.9%
Contains
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Copper
+224.1%
Contains
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Manganese
+42.1%
Contains
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Selenium
+121.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B2
+142.6%
Contains
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Folate
+66.7%
Contains
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Vitamin B12
+73.8%
Contains
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Vitamin B1
+585.5%
Equal in Vitamin B3 - 4.023
Contains
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Vitamin B2
+142.6%
Contains
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Folate
+66.7%
Contains
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Vitamin B12
+73.8%
Contains
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Vitamin B1
+585.5%
Equal in Vitamin B3 - 4.023
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+12.1%
Contains
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Fats
+139.4%
Contains
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Carbs
+∞%
Contains
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Other
+249.6%
Equal in Protein - 20.93
Contains
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Water
+12.1%
Contains
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Fats
+139.4%
Contains
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Carbs
+∞%
Contains
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Other
+249.6%
Equal in Protein - 20.93
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-60.8%
Contains
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Monounsaturated Fat
+154.4%
Contains
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Polyunsaturated fat
+217.6%
Contains
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Saturated Fat
-60.8%
Contains
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Monounsaturated Fat
+154.4%
Contains
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Polyunsaturated 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 | |
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Opinion |
| Net carbs | 0g | 1.5g |
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| Protein | 20.6g | 20.93g |
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| Fats | 2.31g | 5.53g |
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| Carbs | 0g | 1.5g |
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| Calories | 109kcal | 145kcal |
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| Calcium | 13mg | 8mg |
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| Iron | 2.83mg | 1.48mg |
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| Magnesium | 14mg |
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| Phosphorus | 180mg | 196mg |
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| Potassium | 385mg | 287mg |
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| Sodium | 82mg | 1203mg |
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| Zinc | 4mg | 2.88mg |
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| Copper | 0.256mg | 0.079mg |
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| Manganese | 0.038mg | 0.054mg |
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| Selenium | 8.8µg | 19.5µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 32IU |
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| Vitamin D | 0.8µg |
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| Vitamin B1 | 0.11mg | 0.754mg |
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| Vitamin B2 | 0.49mg | 0.202mg |
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| Vitamin B3 | 3.75mg | 4.023mg |
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| Vitamin B5 | 0.403mg |
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| Vitamin B6 | 0.4mg |
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| Folate | 5µg | 3µg |
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| Vitamin B12 | 1.13µg | 0.65µg |
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| Choline | 85.1mg |
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| Tryptophan | 0.306mg | 0.251mg |
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| Threonine | 0.981mg | 0.931mg |
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| Isoleucine | 1.042mg | 0.918mg |
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| Leucine | 1.716mg | 1.661mg |
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| Lysine | 1.532mg | 1.775mg |
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| Methionine | 0.552mg | 0.553mg |
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| Phenylalanine | 0.715mg | 0.904mg |
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| Valine | 1.103mg | 0.908mg |
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| Histidine | 0.429mg | 0.75mg |
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| Cholesterol | 57mg | 53mg |
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| Saturated Fat | 0.71g | 1.81g |
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| Monounsaturated Fat | 1.03g | 2.62g |
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| Polyunsaturated fat | 0.17g | 0.54g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
45%
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?
?
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.