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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
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 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%
Goat
6
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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%
Contains more CholineCholine +25%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~3.95mg

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Goat
Lower in Cholesterol ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat 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 Goat DV% diff.
Vitamin B1 0.754mg 0.09mg 55%
Sodium 1203mg 86mg 49%
Vitamin B6 0.4mg 0mg 31%
Vitamin B2 0.202mg 0.61mg 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%
Choline 85.1mg 106.4mg 4%
Fats 5.53g 3.03g 4%
Vitamin D 0.8µg 0µg 4%
Saturated fat 1.81g 0.93g 4%
Vitamin D 32IU 0IU 4%
Potassium 287mg 405mg 3%
Monounsaturated fat 2.62g 1.36g 3%
Magnesium 14mg 0mg 3%
Polyunsaturated fat 0.54g 0.23g 2%
Vitamin E 0.25mg 0.34mg 1%
Manganese 0.054mg 0.042mg 1%
Phosphorus 196mg 201mg 1%
Calcium 8mg 17mg 1%
Vitamin K 0µg 1.2µg 1%
Folate 3µg 5µg 1%
Carbs 1.5g 0g 1%
Calories 145kcal 143kcal 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Goat
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
35%
Goat
Minerals Daily Need Coverage Score
55%
Ham
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 22mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 1117mg)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 0.88g)
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. 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.