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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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
2
:
6
Goat
Contains more Calcium +62.5%
Contains more Iron +91.2%
Contains more Potassium +34.1%
Contains less Sodium -93.2%
Contains more Zinc +38.9%
Contains more Copper +224.1%
Equal in Phosphorus - 180
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 107% 0% 78% 34% 11% 110% 86%
Contains more Calcium +62.5%
Contains more Iron +91.2%
Contains more Potassium +34.1%
Contains less Sodium -93.2%
Contains more Zinc +38.9%
Contains more Copper +224.1%
Equal in Phosphorus - 180

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
7
:
3
Goat
Contains more Vitamin B1 +585.5%
Contains more Vitamin B2 +142.6%
Contains more Folate +66.7%
Contains more Vitamin B12 +73.8%
Equal in Vitamin B3 - 3.75
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 28% 114% 71% 0% 0% 4% 142% 0%
Contains more Vitamin B1 +585.5%
Contains more Vitamin B2 +142.6%
Contains more Folate +66.7%
Contains more Vitamin B12 +73.8%
Equal in Vitamin B3 - 3.75

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Goat
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Goat Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 20.6g Ham
Fats 5.53g 2.31g Ham
Carbs 1.5g 0g Ham
Calories 145kcal 109kcal Ham
Starch g g
Fructose g g
Sugar 0g g Goat
Fiber 0g 0g
Calcium 8mg 13mg Goat
Iron 1.48mg 2.83mg Goat
Magnesium 14mg mg Ham
Phosphorus 196mg 180mg Ham
Potassium 287mg 385mg Goat
Sodium 1203mg 82mg Goat
Zinc 2.88mg 4mg Goat
Copper 0.079mg 0.256mg Goat
Vitamin A 0IU 0IU
Vitamin E 0.25mg mg Ham
Vitamin D 32IU IU Ham
Vitamin D 0.8µg µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.754mg 0.11mg Ham
Vitamin B2 0.202mg 0.49mg Goat
Vitamin B3 4.023mg 3.75mg Ham
Vitamin B5 0.403mg mg Ham
Vitamin B6 0.4mg mg Ham
Folate 3µg 5µg Goat
Vitamin B12 0.65µg 1.13µg Goat
Vitamin K 0µg µg Ham
Tryptophan 0.251mg 0.306mg Goat
Threonine 0.931mg 0.981mg Goat
Isoleucine 0.918mg 1.042mg Goat
Leucine 1.661mg 1.716mg Goat
Lysine 1.775mg 1.532mg Ham
Methionine 0.553mg 0.552mg Ham
Phenylalanine 0.904mg 0.715mg Ham
Valine 0.908mg 1.103mg Goat
Histidine 0.75mg 0.429mg Ham
Cholesterol 53mg 57mg Ham
Trans Fat g g
Saturated Fat 1.81g 0.71g Goat
Monounsaturated Fat 2.62g 1.03g Ham
Polyunsaturated fat 0.54g 0.17g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Goat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
30
Goat
Mineral Summary Score
55
Ham
53
Goat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
124%
Goat
Carbohydrates
2%
Ham
0%
Goat
Fats
26%
Ham
11%
Goat

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 4mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 1121mg)
Which food is lower in Saturated Fat?
Goat
Goat is lower in Saturated Fat (difference - 1.1g)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/175303/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.