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Grouse vs. Ham — In-Depth Nutrition Comparison

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What are the differences between grouse and ham?

  • Grouse is higher in vitamin B12, vitamin B6, vitamin B3, and vitamin B2, yet ham is higher in vitamin B1, zinc, and iron.
  • Grouse's daily need coverage for vitamin B12 is 94% more.
  • Grouse has 3 times more vitamin B6 than ham. While grouse has 1.275mg of vitamin B6, ham has only 0.4mg.
  • The amount of saturated fat in grouse is lower.

We used Ruffed Grouse, breast meat, skinless, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Grouse 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.
Grouse
Grouse
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 1.5% 27% 22% 19% 14% 98% 6.5% 2.1% 0%
Ham
Ham
6
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 MagnesiumMagnesium +128.6%
Contains more PhosphorusPhosphorus +16.8%
Contains less SodiumSodium -95.8%
Contains more CalciumCalcium +60%
Contains more IronIron +155.2%
Contains more CopperCopper +36.2%
Contains more ZincZinc +464.7%
Contains more ManganeseManganese +237.5%
~equal in Potassium ~287mg

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.
Grouse
Grouse
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1.7% 15% 11% 65% 218% 0% 294% 363% 0% 0%
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +192%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B3Vitamin B3 +188.3%
Contains more Vitamin B6Vitamin B6 +218.8%
Contains more Vitamin B12Vitamin B12 +346.2%
Contains more Vitamin B1Vitamin B1 +1695.2%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Grouse Ham DV% diff.
Vitamin B12 2.9µg 0.65µg 94%
Vitamin B6 1.275mg 0.4mg 67%
Vitamin B1 0.042mg 0.754mg 59%
Sodium 50mg 1203mg 50%
Vitamin B3 11.6mg 4.023mg 47%
Selenium 19.5µg 35%
Zinc 0.51mg 2.88mg 22%
Choline 85.1mg 15%
Iron 0.58mg 1.48mg 11%
Protein 25.94g 20.93g 10%
Vitamin B5 0.403mg 8%
Saturated fat 0.13g 1.81g 8%
Fats 0.88g 5.53g 7%
Vitamin B2 0.28mg 0.202mg 6%
Monounsaturated fat 0.042g 2.62g 6%
Phosphorus 229mg 196mg 5%
Cholesterol 40mg 53mg 4%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Magnesium 32mg 14mg 4%
Vitamin E 0.73mg 0.25mg 3%
Polyunsaturated fat 0.132g 0.54g 3%
Calories 112kcal 145kcal 2%
Copper 0.058mg 0.079mg 2%
Manganese 0.016mg 0.054mg 2%
Carbs 0g 1.5g 1%
Potassium 311mg 287mg 1%
Vitamin A 5µg 0µg 1%
Folate 3µg 1%
Protein per 100 calories 23g 14g N/A
Calories per 10 g protein 43kcal 69kcal N/A
Weight per 100 calories 89g 69g N/A
Unsaturated / Saturated Fat ratio 1.3 1.7 N/A
Net carbs 0g 1.5g N/A
Calcium 5mg 8mg 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.009g 0g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.071g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grouse
Grouse
2
26% 73%
Protein: 25.94 g
Fats: 0.88 g
Carbs: 0 g
Water: 72.93 g
Other: 0.25 g
Ham
Ham
3
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 ProteinProtein +23.9%
Contains more FatsFats +528.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1648%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grouse
Grouse
1
43% 14% 43%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.042 g
Polyunsaturated fat: Poly. Fat 0.132 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 -92.8%
Contains more Mono. FatMonounsaturated fat +6138.1%
Contains more Poly. FatPolyunsaturated fat +309.1%

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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. Grouse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172831/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.