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Ham vs. Horse meat — In-Depth Nutrition Comparison

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A recap on differences between Ham and Horse meat

  • Ham has more Vitamin B1, Selenium, Vitamin B2, and Vitamin B6, however, Horse meat is higher in Vitamin B12, Iron, Copper, Zinc, and Phosphorus.
  • Horse meat covers your daily Vitamin B12 needs 105% more than Ham.
  • Horse meat contains 22 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Horse meat contains 55mg.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Game meat, horse, cooked, roasted.

Infographic

Ham vs Horse meat 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
2
:
7
Horse meat
Horse meat
Contains more Manganese +145.5%
Contains more Selenium +44.4%
Contains more Iron +239.9%
Contains more Magnesium +78.6%
Contains more Phosphorus +26%
Contains more Potassium +32.1%
Contains less Sodium -95.4%
Contains more Zinc +32.6%
Contains more Copper +116.5%
Equal in Calcium - 8
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Horse meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 189% 18% 106% 34% 8% 105% 57% 3% 74%
Contains more Manganese +145.5%
Contains more Selenium +44.4%
Contains more Iron +239.9%
Contains more Magnesium +78.6%
Contains more Phosphorus +26%
Contains more Potassium +32.1%
Contains less Sodium -95.4%
Contains more Zinc +32.6%
Contains more Copper +116.5%
Equal in Calcium - 8

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
8
:
3
Horse meat
Horse meat
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B6 +21.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B12 +386.2%
Ham
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%
Horse meat
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% 7% 25% 28% 91% 0% 77% 0% 396% 0%
Contains more Vitamin B1 +654%
Contains more Vitamin B2 +68.3%
Contains more Vitamin B6 +21.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B12 +386.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Horse meat
Horse meat
Contains more Carbs +∞%
Contains more Other +138.8%
Contains more Protein +34.4%
Equal in Fats - 6.05
Equal in Water - 63.98
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Horse meat
28% 6% 64% 2%
Protein: 28.14 g
Fats: 6.05 g
Carbs: 0 g
Water: 63.98 g
Other: 1.83 g
Contains more Carbs +∞%
Contains more Other +138.8%
Contains more Protein +34.4%
Equal in Fats - 6.05
Equal in Water - 63.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Horse meat
Horse meat
Contains more Monounsaturated Fat +23.6%
Contains more Polyunsaturated fat +57.4%
Equal in Saturated Fat - 1.9
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Horse meat
39% 44% 17%
Saturated Fat: 1.9 g
Monounsaturated Fat: 2.12 g
Polyunsaturated fat: 0.85 g
Contains more Monounsaturated Fat +23.6%
Contains more Polyunsaturated fat +57.4%
Equal in Saturated Fat - 1.9

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Horse meat
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Ham Horse meat Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 28.14g Horse meat
Fats 5.53g 6.05g Horse meat
Carbs 1.5g 0g Ham
Calories 145kcal 175kcal Horse meat
Calcium 8mg 8mg
Iron 1.48mg 5.03mg Horse meat
Magnesium 14mg 25mg Horse meat
Phosphorus 196mg 247mg Horse meat
Potassium 287mg 379mg Horse meat
Sodium 1203mg 55mg Horse meat
Zinc 2.88mg 3.82mg Horse meat
Copper 0.079mg 0.171mg Horse meat
Manganese 0.054mg 0.022mg Ham
Selenium 19.5µg 13.5µg Ham
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 0mg 2mg Horse meat
Vitamin B1 0.754mg 0.1mg Ham
Vitamin B2 0.202mg 0.12mg Ham
Vitamin B3 4.023mg 4.84mg Horse meat
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg 0.33mg Ham
Folate 3µg Ham
Vitamin B12 0.65µg 3.16µg Horse meat
Tryptophan 0.251mg 0.349mg Horse meat
Threonine 0.931mg 1.262mg Horse meat
Isoleucine 0.918mg 1.334mg Horse meat
Leucine 1.661mg 2.232mg Horse meat
Lysine 1.775mg 2.398mg Horse meat
Methionine 0.553mg 0.623mg Horse meat
Phenylalanine 0.904mg 1.157mg Horse meat
Valine 0.908mg 1.458mg Horse meat
Histidine 0.75mg 1.081mg Horse meat
Cholesterol 53mg 68mg Ham
Saturated Fat 1.81g 1.9g Ham
Monounsaturated Fat 2.62g 2.12g Ham
Polyunsaturated fat 0.54g 0.85g Horse meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Horse meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
52%
Horse meat
Minerals Daily Need Coverage Score
55%
Ham
59%
Horse meat

Comparison summary

Which food is lower in Sugar?
Horse meat
Horse meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Horse meat
Horse meat contains less Sodium (difference - 1148mg)
Which food is richer in minerals?
Horse meat
Horse meat is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.09g)
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 glycemic index?
?
The foods have equal glycemic indexes (0)

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. Horse meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175087/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.