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  6. Ham vs. Game raw

Ham vs. Game raw — In-Depth Nutrition Comparison

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How are Ham and Game raw different?

  • Ham is richer in Vitamin B1, Selenium, and Zinc, while Game raw is higher in Vitamin B12, Iron, Vitamin B2, Copper, and Vitamin B3.
  • Game raw covers your daily need of Vitamin B12 236% more than Ham.
  • Ham contains 24 times more Sodium than Game raw. Ham contains 1203mg of Sodium, while Game raw contains 51mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Game meat, deer, raw types were used in this article.

Infographic

Ham vs Game raw 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
:
6
Game raw
Game raw
Contains more Calcium +60%
Contains more Zinc +37.8%
Contains more Manganese +31.7%
Contains more Selenium +101%
Contains more Iron +129.7%
Contains more Magnesium +64.3%
Contains more Potassium +10.8%
Contains less Sodium -95.8%
Contains more Copper +220.3%
Equal in Phosphorus - 202
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Game raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 128% 17% 87% 29% 7% 57% 85% 6% 53%
Contains more Calcium +60%
Contains more Zinc +37.8%
Contains more Manganese +31.7%
Contains more Selenium +101%
Contains more Iron +129.7%
Contains more Magnesium +64.3%
Contains more Potassium +10.8%
Contains less Sodium -95.8%
Contains more Copper +220.3%
Equal in Phosphorus - 202

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
6
:
5
Game raw
Game raw
Contains more Vitamin E +25%
Contains more Vitamin B1 +242.7%
Contains more Vitamin B2 +137.6%
Contains more Vitamin B3 +58.3%
Contains more Folate +33.3%
Contains more Vitamin B12 +870.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.37
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Game raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 56% 111% 120% 0% 86% 3% 789% 0% 3%
Contains more Vitamin E +25%
Contains more Vitamin B1 +242.7%
Contains more Vitamin B2 +137.6%
Contains more Vitamin B3 +58.3%
Contains more Folate +33.3%
Contains more Vitamin B12 +870.8%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.37

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Game raw
Game raw
Contains more Fats +128.5%
Contains more Carbs +∞%
Contains more Other +316.2%
Equal in Protein - 22.96
Equal in Water - 73.57
Ham
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 raw
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more Fats +128.5%
Contains more Carbs +∞%
Contains more Other +316.2%
Equal in Protein - 22.96
Equal in Water - 73.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Game raw
Game raw
Contains more Monounsaturated Fat +291%
Contains more Polyunsaturated fat +14.9%
Contains less Saturated Fat -47.5%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Game raw
45% 32% 22%
Saturated Fat: 0.95 g
Monounsaturated Fat: 0.67 g
Polyunsaturated fat: 0.47 g
Contains more Monounsaturated Fat +291%
Contains more Polyunsaturated fat +14.9%
Contains less Saturated Fat -47.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Game raw
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 Game raw Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 22.96g Game raw
Fats 5.53g 2.42g Ham
Carbs 1.5g 0g Ham
Calories 145kcal 120kcal Ham
Calcium 8mg 5mg Ham
Iron 1.48mg 3.4mg Game raw
Magnesium 14mg 23mg Game raw
Phosphorus 196mg 202mg Game raw
Potassium 287mg 318mg Game raw
Sodium 1203mg 51mg Game raw
Zinc 2.88mg 2.09mg Ham
Copper 0.079mg 0.253mg Game raw
Manganese 0.054mg 0.041mg Ham
Selenium 19.5µg 9.7µg Ham
Vitamin E 0.25mg 0.2mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.22mg Ham
Vitamin B2 0.202mg 0.48mg Game raw
Vitamin B3 4.023mg 6.37mg Game raw
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg 0.37mg Ham
Folate 3µg 4µg Game raw
Vitamin B12 0.65µg 6.31µg Game raw
Choline 85.1mg Ham
Vitamin K 0µg 1.1µg Game raw
Tryptophan 0.251mg Ham
Threonine 0.931mg 1.08mg Game raw
Isoleucine 0.918mg 0.908mg Ham
Leucine 1.661mg 1.951mg Game raw
Lysine 1.775mg 2.006mg Game raw
Methionine 0.553mg 0.566mg Game raw
Phenylalanine 0.904mg 0.937mg Game raw
Valine 0.908mg 1.073mg Game raw
Histidine 0.75mg 1.135mg Game raw
Cholesterol 53mg 85mg Ham
Saturated Fat 1.81g 0.95g Game raw
Monounsaturated Fat 2.62g 0.67g Ham
Polyunsaturated fat 0.54g 0.47g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Game raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
45%
Ham
90%
Game raw
Minerals Daily Need Coverage Score
55%
Ham
47%
Game raw

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Game raw
Game raw contains less Sodium (difference - 1152mg)
Which food is lower in Saturated Fat?
Game raw
Game raw is lower in Saturated Fat (difference - 0.86g)
Which food is cheaper?
Game raw
Game raw 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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.