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Ham vs. Pheasant — In-Depth Nutrition Comparison

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What are the differences between ham and pheasant?

  • Ham is higher in vitamin B1 and zinc, yet pheasant is higher in vitamin B6, vitamin B3, and phosphorus.
  • Ham's daily need coverage for vitamin B1 is 57% more.
  • Ham has 28 times more sodium than pheasant. While ham has 1203mg of sodium, pheasant has only 43mg.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pheasant, cooked, total edible types in this article.

Infographic

Ham vs Pheasant 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.
Ham
Ham
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 24% 54% 28% 37% 104% 5.6% 0% 113%
Contains more ZincZinc +110.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +100%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -96.4%
~equal in Potassium ~271mg
~equal in Iron ~1.43mg
~equal in Copper ~0.084mg
~equal in Selenium ~20.7µg

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%
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 7.7% 19% 5.4% 3% 18% 42% 141% 0% 173% 90% 12% 3.8% 47%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +977.1%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +87.2%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin B12Vitamin B12 +10.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin E ~0.27mg
~equal in Choline ~85.8mg

All nutrients comparison - raw data values

Nutrient Ham Pheasant DV% diff.
Vitamin B1 0.754mg 0.07mg 57%
Sodium 1203mg 43mg 50%
Vitamin B6 0.4mg 0.75mg 27%
Protein 20.93g 32.4g 23%
Vitamin B3 4.023mg 7.53mg 22%
Zinc 2.88mg 1.37mg 14%
Cholesterol 53mg 89mg 12%
Fats 5.53g 12.1g 10%
Saturated fat 1.81g 3.908g 10%
Monounsaturated fat 2.62g 5.627g 8%
Vitamin B5 0.403mg 8%
Phosphorus 196mg 242mg 7%
Vitamin A 0µg 57µg 6%
Calories 145kcal 239kcal 5%
Polyunsaturated fat 0.54g 1.185g 4%
Vitamin K 0µg 4.9µg 4%
Vitamin B12 0.65µg 0.72µg 3%
Vitamin C 0mg 2.3mg 3%
Vitamin D 0.8µg 0.2µg 3%
Vitamin D 32IU 7IU 3%
Manganese 0.054mg 2%
Selenium 19.5µg 20.7µg 2%
Vitamin B2 0.202mg 0.18mg 2%
Magnesium 14mg 22mg 2%
Copper 0.079mg 0.084mg 1%
Iron 1.48mg 1.43mg 1%
Folate 3µg 5µg 1%
Carbs 1.5g 0g 1%
Calcium 8mg 16mg 1%
Net carbs 1.5g 0g N/A
Potassium 287mg 271mg 0%
Vitamin E 0.25mg 0.27mg 0%
Choline 85.1mg 85.8mg 0%
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

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
32% 12% 54%
Protein: 32.4 g
Fats: 12.1 g
Carbs: 0 g
Water: 54.2 g
Other: 1.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.9%
Contains more OtherOther +236.2%
Contains more ProteinProtein +54.8%
Contains more FatsFats +118.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
36% 52% 11%
Saturated fat: Sat. Fat 3.908 g
Monounsaturated fat: Mono. Fat 5.627 g
Polyunsaturated fat: Poly. Fat 1.185 g
Contains less Sat. FatSaturated fat -53.7%
Contains more Mono. FatMonounsaturated fat +114.8%
Contains more Poly. FatPolyunsaturated fat +119.4%

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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. Pheasant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169903/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.