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  6. Ham vs. Goat

Ham vs. Goat — In-Depth Nutrition Comparison

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Summary of differences between ham and goat

  • Ham has more vitamin B1, vitamin B6, and selenium; however, goat is higher in vitamin B2, iron, copper, vitamin B12, and zinc.
  • Ham covers your daily need for vitamin B1, 55% more than goat.
  • Goat has less sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Game meat, goat, cooked, roasted.

Infographic

Ham vs Goat 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%
Goat
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +65.3%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +152%
Contains more CopperCopper +283.5%
Contains more ZincZinc +83%
Contains less SodiumSodium -92.9%
~equal in Phosphorus ~201mg

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
4
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%
Goat
Goat
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% 0% 0% 6.8% 23% 141% 74% 0% 0% 149% 3% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin EVitamin E +36%
Contains more Vitamin B2Vitamin B2 +202%
Contains more Vitamin B12Vitamin B12 +83.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~3.95mg

All nutrients comparison - raw data values

Nutrient Ham Goat DV% diff.
Vitamin B1 0.754mg 0.09mg 55%
Sodium 1203mg 86mg 49%
Vitamin B2 0.202mg 0.61mg 31%
Vitamin B6 0.4mg 0mg 31%
Iron 1.48mg 3.73mg 28%
Copper 0.079mg 0.303mg 25%
Vitamin B12 0.65µg 1.19µg 23%
Zinc 2.88mg 5.27mg 22%
Selenium 19.5µg 11.8µg 14%
Protein 20.93g 27.1g 12%
Vitamin B5 0.403mg 8%
Cholesterol 53mg 75mg 7%
Fats 5.53g 3.03g 4%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Choline 85.1mg 106.4mg 4%
Saturated fat 1.81g 0.93g 4%
Magnesium 14mg 0mg 3%
Potassium 287mg 405mg 3%
Monounsaturated fat 2.62g 1.36g 3%
Polyunsaturated fat 0.54g 0.23g 2%
Carbs 1.5g 0g 1%
Calcium 8mg 17mg 1%
Phosphorus 196mg 201mg 1%
Vitamin E 0.25mg 0.34mg 1%
Manganese 0.054mg 0.042mg 1%
Vitamin K 0µg 1.2µg 1%
Folate 3µg 5µg 1%
Calories 145kcal 143kcal 0%
Protein per 100 calories 14g 19g N/A
Calories per 10 g protein 69kcal 53kcal N/A
Weight per 100 calories 69g 70g N/A
Unsaturated / Saturated Fat ratio 1.7 1.7 N/A
Net carbs 1.5g 0g N/A
Vitamin B3 4.023mg 3.95mg 0%
Tryptophan 0.251mg 0.403mg 0%
Threonine 0.931mg 1.29mg 0%
Isoleucine 0.918mg 1.371mg 0%
Leucine 1.661mg 2.258mg 0%
Lysine 1.775mg 2.016mg 0%
Methionine 0.553mg 0.726mg 0%
Phenylalanine 0.904mg 0.941mg 0%
Valine 0.908mg 1.452mg 0%
Histidine 0.75mg 0.565mg 0%

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
Goat
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +82.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +163.3%
Contains more ProteinProtein +29.5%
~equal in Water ~68.21g

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
Goat
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +92.6%
Contains more Poly. FatPolyunsaturated fat +134.8%
Contains less Sat. FatSaturated fat -48.6%

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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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.