Goat vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between Goat and Ham
- Goat has more Vitamin B2, Iron, Copper, Vitamin B12, and Zinc, however, Ham is higher in Vitamin B1, Vitamin B6, and Selenium.
- Ham covers your daily need of Vitamin B1 55% more than Goat.
- Goat has 4 times more Copper than Ham. While Goat has 0.303mg of Copper, Ham has only 0.079mg.
- Ham has less Cholesterol.
These are the specific foods used in this comparison Game meat, goat, cooked, roasted 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 | +112.5% |
| Contains more PotassiumPotassium | +41.1% |
| Contains more IronIron | +152% |
| Contains more CopperCopper | +283.5% |
| Contains more ZincZinc | +83% |
| Contains less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more ManganeseManganese | +28.6% |
| Contains more SeleniumSelenium | +65.3% |
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 EVitamin E | +36% |
| Contains more Vitamin B2Vitamin B2 | +202% |
| Contains more Vitamin B12Vitamin B12 | +83.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +25% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +737.8% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +82.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +163.3% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -48.6% |
| Contains more Mono. FatMonounsaturated Fat | +92.6% |
| Contains more Poly. FatPolyunsaturated fat | +134.8% |
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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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 143kcal | 145kcal |
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| Protein | 27.1g | 20.93g |
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| Fats | 3.03g | 5.53g |
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| Net carbs | 0g | 1.5g |
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| Carbs | 0g | 1.5g |
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| Cholesterol | 75mg | 53mg |
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| Vitamin D | 0IU | 32IU |
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| Magnesium | 0mg | 14mg |
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| Calcium | 17mg | 8mg |
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| Potassium | 405mg | 287mg |
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| Iron | 3.73mg | 1.48mg |
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| Copper | 0.303mg | 0.079mg |
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| Zinc | 5.27mg | 2.88mg |
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| Phosphorus | 201mg | 196mg |
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| Sodium | 86mg | 1203mg |
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| Vitamin E | 0.34mg | 0.25mg |
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| Vitamin D | 0µg | 0.8µg |
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| Manganese | 0.042mg | 0.054mg |
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| Selenium | 11.8µg | 19.5µg |
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| Vitamin B1 | 0.09mg | 0.754mg |
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| Vitamin B2 | 0.61mg | 0.202mg |
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| Vitamin B3 | 3.95mg | 4.023mg |
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| Vitamin B5 | 0.403mg |
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| Vitamin B6 | 0mg | 0.4mg |
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| Vitamin B12 | 1.19µg | 0.65µg |
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| Vitamin K | 1.2µg | 0µg |
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| Folate | 5µg | 3µg |
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| Choline | 106.4mg | 85.1mg |
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| Saturated Fat | 0.93g | 1.81g |
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| Monounsaturated Fat | 1.36g | 2.62g |
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| Polyunsaturated fat | 0.23g | 0.54g |
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| Tryptophan | 0.403mg | 0.251mg |
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| Threonine | 1.29mg | 0.931mg |
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| Isoleucine | 1.371mg | 0.918mg |
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| Leucine | 2.258mg | 1.661mg |
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| Lysine | 2.016mg | 1.775mg |
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| Methionine | 0.726mg | 0.553mg |
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| Phenylalanine | 0.941mg | 0.904mg |
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| Valine | 1.452mg | 0.908mg |
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| Histidine | 0.565mg | 0.75mg |
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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 | |
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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
35%
45%
Minerals Daily Need Coverage Score
59%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 22mg)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Goat contains less Sodium (difference - 1117mg)
Which food is lower in Saturated Fat?
Goat is lower in Saturated Fat (difference - 0.88g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
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.
Which food is richer in vitamins?
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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.