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Ham vs. Game — In-Depth Nutrition Comparison

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How are ham and game different?

  • Ham is higher in vitamin B1, selenium, and zinc; however, game is richer in vitamin B2, iron, and copper.
  • Daily need coverage for sodium for ham is 50% higher.
  • Ham contains 3 times more vitamin B1 than game. While ham contains 0.754mg of vitamin B1, game contains only 0.26mg.
  • Game has less sodium.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Game meat, antelope, cooked, roasted are the varieties used in this article.

Infographic

Ham vs Game 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
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%
Game
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 1.2% 33% 158% 71% 46% 90% 7% 2.9% 70%
Contains more CalciumCalcium +100%
Contains more ZincZinc +71.4%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +51.2%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +29.6%
Contains more IronIron +183.8%
Contains more CopperCopper +169.6%
Contains less SodiumSodium -95.5%
~equal in Phosphorus ~210mg

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
8
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%
Game
2
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% 0% 0% 65% 168% 0% 0% 0% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +261.4%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Game DV% diff.
Sodium 1203mg 54mg 50%
Vitamin B1 0.754mg 0.26mg 41%
Vitamin B2 0.202mg 0.73mg 41%
Iron 1.48mg 4.2mg 34%
Vitamin B6 0.4mg 31%
Vitamin B12 0.65µg 27%
Vitamin B3 4.023mg 25%
Cholesterol 53mg 126mg 24%
Protein 20.93g 29.45g 17%
Choline 85.1mg 15%
Copper 0.079mg 0.213mg 15%
Selenium 19.5µg 12.9µg 12%
Zinc 2.88mg 1.68mg 11%
Vitamin B5 0.403mg 8%
Monounsaturated fat 2.62g 0.63g 5%
Fats 5.53g 2.67g 4%
Saturated fat 1.81g 0.97g 4%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Potassium 287mg 372mg 3%
Magnesium 14mg 28mg 3%
Phosphorus 196mg 210mg 2%
Vitamin E 0.25mg 2%
Folate 3µg 9µg 2%
Manganese 0.054mg 0.022mg 1%
Carbs 1.5g 0g 1%
Calories 145kcal 150kcal 0%
Net carbs 1.5g 0g N/A
Calcium 8mg 4mg 0%
Polyunsaturated fat 0.54g 0.58g 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 1.362mg 0%
Isoleucine 0.918mg 1.126mg 0%
Leucine 1.661mg 2.489mg 0%
Lysine 1.775mg 2.462mg 0%
Methionine 0.553mg 0.838mg 0%
Phenylalanine 0.904mg 1.166mg 0%
Valine 0.908mg 1.31mg 0%
Histidine 0.75mg 1.401mg 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
Game
1
29% 3% 66% 2%
Protein: 29.45 g
Fats: 2.67 g
Carbs: 0 g
Water: 65.9 g
Other: 1.98 g
Contains more FatsFats +107.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +120.7%
Contains more ProteinProtein +40.7%
~equal in Water ~65.9g

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
Game
2
44% 29% 27%
Saturated fat: Sat. Fat 0.97 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 0.58 g
Contains more Mono. FatMonounsaturated fat +315.9%
Contains less Sat. FatSaturated fat -46.4%
~equal in Polyunsaturated fat ~0.58g

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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. Game - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173844/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.