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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
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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.
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 3.9% 34% 106% 85% 109% 77% 11% 5% 48%
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 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%
~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.
Goat
3
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% 28% 113% 70% 0% 0% 141% 0% 3.8% 0%
Ham
Ham
6
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 +142.6%
Contains more Vitamin B12Vitamin B12 +73.8%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +585.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.023mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Goat Ham 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
1
21% 2% 76%
Protein: 20.6 g
Fats: 2.31 g
Carbs: 0 g
Water: 75.84 g
Other: 1.25 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 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
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.71 g
Monounsaturated fat: Mono. Fat 1.03 g
Polyunsaturated fat: Poly. Fat 0.17 g
Ham
Ham
2
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 -60.8%
Contains more Mono. FatMonounsaturated fat +154.4%
Contains more Poly. FatPolyunsaturated fat +217.6%

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 - 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.