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Ham vs. Elk meat — In-Depth Nutrition Comparison

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What are the main differences between ham and elk meat?

  • Ham is richer in vitamin B1 and selenium, yet elk meat is richer in vitamin B12, iron, copper, vitamin B5, vitamin B3, vitamin B2, and phosphorus.
  • Elk meat's daily need coverage for vitamin B12 is 96% higher.
  • Ham has 24 times more sodium than elk meat. Ham has 1203mg of sodium, while elk meat has 50mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Game meat, elk, tenderloin, separable lean only, cooked, broiled types in this comparison.

Infographic

Ham vs Elk 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
3
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 21% 1.5% 35% 153% 116% 112% 122% 6.5% 2.5% 57%
Contains more CalciumCalcium +60%
Contains more ManganeseManganese +184.2%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +36.6%
Contains more IronIron +175%
Contains more CopperCopper +341.8%
Contains more ZincZinc +43.1%
Contains more PhosphorusPhosphorus +45.4%
Contains less SodiumSodium -95.8%

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% 11% 0% 36% 85% 115% 73% 112% 370% 0% 6.8% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +423.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B2Vitamin B2 +83.2%
Contains more Vitamin B3Vitamin B3 +52.7%
Contains more Vitamin B5Vitamin B5 +200.7%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more Vitamin B12Vitamin B12 +355.4%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

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
31% 3% 65%
Protein: 30.76 g
Fats: 3.41 g
Carbs: 0 g
Water: 64.93 g
Other: 0.9 g
Contains more FatsFats +62.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +385.6%
Contains more ProteinProtein +47%
~equal in Water ~64.93g

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
54% 39% 7%
Saturated fat: Sat. Fat 1.342 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.161 g
Contains more Mono. FatMonounsaturated fat +170.1%
Contains more Poly. FatPolyunsaturated fat +235.4%
Contains less Sat. FatSaturated fat -25.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Elk meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Elk meat DV% diff.
Vitamin B12 0.65µg 2.96µg 96%
Vitamin B1 0.754mg 0.144mg 51%
Sodium 1203mg 50mg 50%
Iron 1.48mg 4.07mg 32%
Copper 0.079mg 0.349mg 30%
Protein 20.93g 30.76g 20%
Vitamin B5 0.403mg 1.212mg 16%
Selenium 19.5µg 10.5µg 16%
Choline 85.1mg 15%
Vitamin B2 0.202mg 0.37mg 13%
Vitamin B3 4.023mg 6.143mg 13%
Phosphorus 196mg 285mg 13%
Zinc 2.88mg 4.12mg 11%
Vitamin B6 0.4mg 0.485mg 7%
Cholesterol 53mg 72mg 6%
Vitamin D 0.8µg 4%
Magnesium 14mg 29mg 4%
Vitamin D 32IU 4%
Monounsaturated fat 2.62g 0.97g 4%
Potassium 287mg 392mg 3%
Polyunsaturated fat 0.54g 0.161g 3%
Fats 5.53g 3.41g 3%
Saturated fat 1.81g 1.342g 2%
Vitamin E 0.25mg 0.55mg 2%
Manganese 0.054mg 0.019mg 2%
Folate 3µg 9µg 2%
Calories 145kcal 162kcal 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Calcium 8mg 5mg 0%
Tryptophan 0.251mg 0.275mg 0%
Threonine 0.931mg 1.236mg 0%
Isoleucine 0.918mg 1.291mg 0%
Leucine 1.661mg 2.293mg 0%
Lysine 1.775mg 2.513mg 0%
Methionine 0.553mg 0.755mg 0%
Phenylalanine 0.904mg 1.126mg 0%
Valine 0.908mg 1.428mg 0%
Histidine 0.75mg 0.948mg 0%
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Elk meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
44%
Ham
62%
Elk meat
Minerals Daily Need Coverage Score
55%
Ham
63%
Elk meat

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 19mg)
Which food contains less Sodium?
Elk meat
Elk meat contains less Sodium (difference - 1153mg)
Which food is lower in Saturated fat?
Elk meat
Elk meat is lower in Saturated fat (difference - 0.468g)
Which food is cheaper?
Elk meat
Elk meat is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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?
?
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.

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. Elk meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174429/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.