Ham vs. Goat — In-Depth Nutrition Comparison
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Important differences between ham and goat
- Ham has more vitamin B1 and selenium; however, goat has more vitamin B2, vitamin B12, copper, iron, and zinc.
- Ham's daily need coverage for vitamin B1 is 54% more.
- Ham has 15 times more sodium than goat. Ham has 1203mg of sodium, while goat has 82mg.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Goat, raw.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more ManganeseManganese | +42.1% |
| Contains more SeleniumSelenium | +121.6% |
| Contains more CalciumCalcium | +62.5% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more IronIron | +91.2% |
| Contains more CopperCopper | +224.1% |
| Contains more ZincZinc | +38.9% |
| Contains less SodiumSodium | -93.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +585.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +142.6% |
| Contains more Vitamin B12Vitamin B12 | +73.8% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.11mg | 54% |
| Sodium | 1203mg | 82mg | 49% |
| Vitamin B6 | 0.4mg | 31% | |
| Vitamin B2 | 0.202mg | 0.49mg | 22% |
| Vitamin B12 | 0.65µg | 1.13µg | 20% |
| Copper | 0.079mg | 0.256mg | 20% |
| Selenium | 19.5µg | 8.8µg | 19% |
| Iron | 1.48mg | 2.83mg | 17% |
| Choline | 85.1mg | 15% | |
| Zinc | 2.88mg | 4mg | 10% |
| Vitamin B5 | 0.403mg | 8% | |
| Saturated fat | 1.81g | 0.71g | 5% |
| Fats | 5.53g | 2.31g | 5% |
| Vitamin D | 32IU | 4% | |
| Monounsaturated fat | 2.62g | 1.03g | 4% |
| Vitamin D | 0.8µg | 4% | |
| Potassium | 287mg | 385mg | 3% |
| Magnesium | 14mg | 3% | |
| Polyunsaturated fat | 0.54g | 0.17g | 2% |
| Vitamin B3 | 4.023mg | 3.75mg | 2% |
| Calories | 145kcal | 109kcal | 2% |
| Vitamin E | 0.25mg | 2% | |
| Phosphorus | 196mg | 180mg | 2% |
| Protein | 20.93g | 20.6g | 1% |
| Manganese | 0.054mg | 0.038mg | 1% |
| Folate | 3µg | 5µg | 1% |
| Calcium | 8mg | 13mg | 1% |
| Cholesterol | 53mg | 57mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Tryptophan | 0.251mg | 0.306mg | 0% |
| Threonine | 0.931mg | 0.981mg | 0% |
| Isoleucine | 0.918mg | 1.042mg | 0% |
| Leucine | 1.661mg | 1.716mg | 0% |
| Lysine | 1.775mg | 1.532mg | 0% |
| Methionine | 0.553mg | 0.552mg | 0% |
| Phenylalanine | 0.904mg | 0.715mg | 0% |
| Valine | 0.908mg | 1.103mg | 0% |
| Histidine | 0.75mg | 0.429mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +139.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +249.6% |
| Contains more WaterWater | +12.1% |
~equal in
Protein
~20.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +154.4% |
| Contains more Poly. FatPolyunsaturated fat | +217.6% |
| Contains less Sat. FatSaturated fat | -60.8% |