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
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Manganese
+42.1%
Contains
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Selenium
+121.6%
Contains
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Calcium
+62.5%
Contains
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Iron
+91.2%
Contains
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Potassium
+34.1%
Contains
less
Sodium
-93.2%
Contains
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Zinc
+38.9%
Contains
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Copper
+224.1%
Equal in Phosphorus - 180
Contains
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Manganese
+42.1%
Contains
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Selenium
+121.6%
Contains
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Calcium
+62.5%
Contains
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Iron
+91.2%
Contains
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Potassium
+34.1%
Contains
less
Sodium
-93.2%
Contains
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Zinc
+38.9%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin B1
+585.5%
Contains
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Vitamin B2
+142.6%
Contains
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Folate
+66.7%
Contains
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Vitamin B12
+73.8%
Equal in Vitamin B3 - 3.75
Contains
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Vitamin B1
+585.5%
Contains
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Vitamin B2
+142.6%
Contains
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Folate
+66.7%
Contains
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Vitamin B12
+73.8%
Equal in Vitamin B3 - 3.75
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+139.4%
Contains
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Carbs
+∞%
Contains
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Other
+249.6%
Contains
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Water
+12.1%
Equal in Protein - 20.6
Contains
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Fats
+139.4%
Contains
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Carbs
+∞%
Contains
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Other
+249.6%
Contains
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Water
+12.1%
Equal in Protein - 20.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+154.4%
Contains
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Polyunsaturated fat
+217.6%
Contains
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Saturated Fat
-60.8%
Contains
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Monounsaturated Fat
+154.4%
Contains
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Polyunsaturated fat
+217.6%
Contains
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Saturated Fat
-60.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.5g | 0g |
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| Protein | 20.93g | 20.6g |
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| Fats | 5.53g | 2.31g |
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| Carbs | 1.5g | 0g |
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| Calories | 145kcal | 109kcal |
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| Calcium | 8mg | 13mg |
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| Iron | 1.48mg | 2.83mg |
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| Magnesium | 14mg |
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| Phosphorus | 196mg | 180mg |
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| Potassium | 287mg | 385mg |
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| Sodium | 1203mg | 82mg |
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| Zinc | 2.88mg | 4mg |
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| Copper | 0.079mg | 0.256mg |
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| Manganese | 0.054mg | 0.038mg |
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| Selenium | 19.5µg | 8.8µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 32IU |
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| Vitamin D | 0.8µg |
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| Vitamin B1 | 0.754mg | 0.11mg |
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| Vitamin B2 | 0.202mg | 0.49mg |
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| Vitamin B3 | 4.023mg | 3.75mg |
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| Vitamin B5 | 0.403mg |
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| Vitamin B6 | 0.4mg |
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| Folate | 3µg | 5µg |
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| Vitamin B12 | 0.65µg | 1.13µg |
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| Tryptophan | 0.251mg | 0.306mg |
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| Threonine | 0.931mg | 0.981mg |
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| Isoleucine | 0.918mg | 1.042mg |
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| Leucine | 1.661mg | 1.716mg |
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| Lysine | 1.775mg | 1.532mg |
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| Methionine | 0.553mg | 0.552mg |
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| Phenylalanine | 0.904mg | 0.715mg |
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| Valine | 0.908mg | 1.103mg |
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| Histidine | 0.75mg | 0.429mg |
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| Cholesterol | 53mg | 57mg |
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| Saturated Fat | 1.81g | 0.71g |
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| Monounsaturated Fat | 2.62g | 1.03g |
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| Polyunsaturated fat | 0.54g | 0.17g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
30%
Minerals Daily Need Coverage Score
55%
48%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 4mg)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Goat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Goat contains less Sodium (difference - 1121mg)
Which food is lower in Saturated Fat?
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?
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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.