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Goat vs. Turkey ham — In-Depth Nutrition Comparison

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How are goat and turkey ham different?

  • Goat is higher in iron, zinc, vitamin B2, and vitamin B12; however, turkey ham is richer in selenium, phosphorus, and vitamin B1.
  • Daily need coverage for selenium for turkey ham is 48% higher.
  • Goat contains 4 times more iron than turkey ham. While goat contains 3.73mg of iron, turkey ham contains only 1mg.
  • Goat has less sodium.

Game meat, goat, cooked, roasted and USDA Commodity, turkey ham, dark meat, smoked, frozen are the varieties used in this article.

Infographic

Goat vs Turkey 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +60.1%
Contains more IronIron +273%
Contains more CopperCopper +∞%
Contains more ZincZinc +151%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +∞%
Contains more PhosphorusPhosphorus +43.8%
Contains more SeleniumSelenium +223.7%

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
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B12Vitamin B12 +48.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +155.6%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.12mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Goat Turkey ham DV% diff.
Selenium 11.8µg 38.2µg 48%
Sodium 86mg 909mg 36%
Copper 0.303mg 34%
Iron 3.73mg 1mg 34%
Zinc 5.27mg 2.1mg 29%
Vitamin B2 0.61mg 0.27mg 26%
Protein 27.1g 16.3g 22%
Choline 106.4mg 19%
Vitamin B12 1.19µg 0.8µg 16%
Phosphorus 201mg 289mg 13%
Vitamin B1 0.09mg 0.23mg 12%
Vitamin B6 0mg 0.06mg 5%
Potassium 405mg 253mg 4%
Magnesium 0mg 16mg 4%
Cholesterol 75mg 64mg 4%
Polyunsaturated fat 0.23g 0.873g 4%
Vitamin A 0µg 16µg 2%
Vitamin E 0.34mg 2%
Manganese 0.042mg 2%
Vitamin K 1.2µg 1%
Folate 5µg 1%
Saturated fat 0.93g 1.2g 1%
Calories 143kcal 118kcal 1%
Vitamin B3 3.95mg 4.12mg 1%
Calcium 17mg 7mg 1%
Carbs 0g 3.1g 1%
Fats 3.03g 4g 1%
Net carbs 0g 3.1g N/A
Sugar 0g 1.2g N/A
Monounsaturated fat 1.36g 1.337g 0%
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
1
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more ProteinProtein +66.3%
Contains more FatsFats +32%
Contains more CarbsCarbs +∞%
Contains more OtherOther +86.7%
~equal in Water ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains less Sat. FatSaturated fat -22.5%
Contains more Poly. FatPolyunsaturated fat +279.6%
~equal in Monounsaturated fat ~1.337g

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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/175304/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.