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  6. Ham vs. Bear meat

Ham vs. Bear meat — In-Depth Nutrition Comparison

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Differences between ham and bear meat

  • Ham has more vitamin B1, selenium, and vitamin B6, while bear meat has more iron, vitamin B12, zinc, and vitamin B2.
  • Bear meat's daily need coverage for iron is 116% higher.
  • Bear meat contains 17 times less sodium than ham. Ham contains 1203mg of sodium, while bear meat contains 71mg.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Game meat, bear, cooked, simmered.

Infographic

Ham vs Bear meat infographic
Infographic link

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.
Ham
Ham
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 23% 402% 49% 280% 73% 9.3% 0% 61%
Contains more CalciumCalcium +60%
Contains more PhosphorusPhosphorus +15.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +74.1%
Contains more MagnesiumMagnesium +64.3%
Contains more IronIron +625%
Contains more CopperCopper +87.3%
Contains more ZincZinc +256.6%
Contains less SodiumSodium -94.1%
~equal in Potassium ~263mg

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.
Ham
Ham
5
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%
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% 0% 9.8% 25% 189% 63% 0% 67% 309% 4.5% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more Vitamin EVitamin E +96%
Contains more Vitamin B2Vitamin B2 +305.9%
Contains more Vitamin B12Vitamin B12 +280%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Bear meat DV% diff.
Iron 1.48mg 10.73mg 116%
Vitamin B12 0.65µg 2.47µg 76%
Zinc 2.88mg 10.27mg 67%
Vitamin B1 0.754mg 0.1mg 55%
Sodium 1203mg 71mg 49%
Vitamin B2 0.202mg 0.82mg 48%
Protein 20.93g 32.42g 23%
Cholesterol 53mg 98mg 15%
Selenium 19.5µg 11.2µg 15%
Fats 5.53g 13.39g 12%
Polyunsaturated fat 0.54g 2.4g 12%
Copper 0.079mg 0.148mg 8%
Vitamin B5 0.403mg 8%
Vitamin B6 0.4mg 0.29mg 8%
Saturated fat 1.81g 3.54g 8%
Monounsaturated fat 2.62g 5.66g 8%
Choline 85.1mg 122.3mg 7%
Calories 145kcal 259kcal 6%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Phosphorus 196mg 170mg 4%
Vitamin B3 4.023mg 3.35mg 4%
Magnesium 14mg 23mg 2%
Vitamin E 0.25mg 0.49mg 2%
Manganese 0.054mg 2%
Vitamin K 0µg 1.8µg 2%
Carbs 1.5g 0g 1%
Potassium 287mg 263mg 1%
Folate 3µg 6µg 1%
Protein per 100 calories 14g 13g N/A
Calories per 10 g protein 69kcal 80kcal N/A
Weight per 100 calories 69g 39g N/A
Unsaturated / Saturated Fat ratio 1.7 2.3 N/A
Net carbs 1.5g 0g N/A
Calcium 8mg 5mg 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 - DHA 0g 0.037g N/A
Omega-3 - DPA 0g 0.034g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
32% 13% 54%
Protein: 32.42 g
Fats: 13.39 g
Carbs: 0 g
Water: 53.55 g
Other: 0.64 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.4%
Contains more OtherOther +582.8%
Contains more ProteinProtein +54.9%
Contains more FatsFats +142.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
31% 49% 21%
Saturated fat: Sat. Fat 3.54 g
Monounsaturated fat: Mono. Fat 5.66 g
Polyunsaturated fat: Poly. Fat 2.4 g
Contains less Sat. FatSaturated fat -48.9%
Contains more Mono. FatMonounsaturated fat +116%
Contains more Poly. FatPolyunsaturated fat +344.4%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Bear meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173846/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.