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Ham vs. Bison meat — In-Depth Nutrition Comparison

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Differences between ham and bison meat

  • Ham has more vitamin B1 and vitamin D, while bison meat has more vitamin B12, selenium, iron, zinc, choline, and vitamin B2.
  • Bison meat's daily need coverage for vitamin B12 is 92% higher.
  • The amount of sodium in bison meat is lower.

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

Infographic

Ham vs Bison meat 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.
Ham
Ham
1
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 19% 2.4% 32% 128% 36% 100% 90% 7.4% 1% 194%
Contains more ManganeseManganese +575%
Contains more MagnesiumMagnesium +85.7%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +131.1%
Contains more CopperCopper +35.4%
Contains more ZincZinc +27.8%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +82.1%
~equal in Calcium ~8mg
~equal in Phosphorus ~209mg

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
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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% 7.2% 0% 25% 62% 70% 0% 92% 358% 3.3% 6% 63%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +654%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +44%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B12Vitamin B12 +340%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +34.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~3.71mg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Ham Bison meat DV% diff.
Vitamin B12 0.65µg 2.86µg 92%
Vitamin B1 0.754mg 0.1mg 55%
Sodium 1203mg 57mg 50%
Selenium 19.5µg 35.5µg 29%
Iron 1.48mg 3.42mg 24%
Protein 20.93g 28.44g 15%
Cholesterol 53mg 82mg 10%
Vitamin B5 0.403mg 8%
Zinc 2.88mg 3.68mg 7%
Choline 85.1mg 114.8mg 5%
Fats 5.53g 2.42g 5%
Vitamin B2 0.202mg 0.27mg 5%
Monounsaturated fat 2.62g 0.95g 4%
Vitamin D 32IU 0IU 4%
Saturated fat 1.81g 0.91g 4%
Vitamin D 0.8µg 0µg 4%
Magnesium 14mg 26mg 3%
Copper 0.079mg 0.107mg 3%
Vitamin B3 4.023mg 3.71mg 2%
Phosphorus 196mg 209mg 2%
Manganese 0.054mg 0.008mg 2%
Potassium 287mg 361mg 2%
Polyunsaturated fat 0.54g 0.24g 2%
Vitamin E 0.25mg 0.36mg 1%
Carbs 1.5g 0g 1%
Vitamin K 0µg 1.3µg 1%
Folate 3µg 8µg 1%
Calories 145kcal 143kcal 0%
Net carbs 1.5g 0g N/A
Calcium 8mg 8mg 0%
Vitamin B6 0.4mg 0.4mg 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 1.171mg 0%
Isoleucine 0.918mg 1.198mg 0%
Leucine 1.661mg 2.21mg 0%
Lysine 1.775mg 2.219mg 0%
Methionine 0.553mg 0.674mg 0%
Phenylalanine 0.904mg 1.065mg 0%
Valine 0.908mg 1.287mg 0%
Histidine 0.75mg 0.754mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 2% 67% 3%
Protein: 28.44 g
Fats: 2.42 g
Carbs: 0 g
Water: 66.54 g
Other: 2.6 g
Contains more FatsFats +128.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +68.1%
Contains more ProteinProtein +35.9%
~equal in Water ~66.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
43% 45% 11%
Saturated fat: Sat. Fat 0.91 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 0.24 g
Contains more Mono. FatMonounsaturated fat +175.8%
Contains more Poly. FatPolyunsaturated fat +125%
Contains less Sat. FatSaturated fat -49.7%

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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. Bison meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173852/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.