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Turkey ham vs. Goat — In-Depth Nutrition Comparison

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How are turkey ham and goat different?

  • Turkey ham is higher in selenium, phosphorus, and vitamin B1; however, goat is richer in iron, zinc, vitamin B2, and vitamin B12.
  • Daily need coverage for selenium for turkey ham is 48% higher.
  • Goat has less sodium.

USDA Commodity, turkey ham, dark meat, smoked, frozen and Game meat, goat, cooked, roasted are the varieties used in this article.

Infographic

Turkey ham vs Goat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Goat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more PhosphorusPhosphorus +43.8%
Contains more SeleniumSelenium +223.7%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +60.1%
Contains more IronIron +273%
Contains more ZincZinc +151%
Contains less SodiumSodium -90.5%

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.
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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Goat
6
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +155.6%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B12Vitamin B12 +48.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.95mg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Goat
1
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +32%
Contains more CarbsCarbs +∞%
Contains more OtherOther +86.7%
Contains more ProteinProtein +66.3%
~equal in Water ~68.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Poly. FatPolyunsaturated fat +279.6%
Contains less Sat. FatSaturated fat -22.5%
~equal in Monounsaturated fat ~1.36g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey ham Goat DV% diff.
Selenium 38.2µg 11.8µg 48%
Sodium 909mg 86mg 36%
Copper 0.303mg 34%
Iron 1mg 3.73mg 34%
Zinc 2.1mg 5.27mg 29%
Vitamin B2 0.27mg 0.61mg 26%
Protein 16.3g 27.1g 22%
Choline 106.4mg 19%
Vitamin B12 0.8µg 1.19µg 16%
Phosphorus 289mg 201mg 13%
Vitamin B1 0.23mg 0.09mg 12%
Vitamin B6 0.06mg 0mg 5%
Potassium 253mg 405mg 4%
Magnesium 16mg 0mg 4%
Cholesterol 64mg 75mg 4%
Polyunsaturated fat 0.873g 0.23g 4%
Vitamin A 16µg 0µg 2%
Vitamin E 0.34mg 2%
Manganese 0.042mg 2%
Vitamin K 1.2µg 1%
Folate 5µg 1%
Saturated fat 1.2g 0.93g 1%
Calories 118kcal 143kcal 1%
Vitamin B3 4.12mg 3.95mg 1%
Calcium 7mg 17mg 1%
Carbs 3.1g 0g 1%
Fats 4g 3.03g 1%
Net carbs 3.1g 0g N/A
Sugar 1.2g 0g N/A
Monounsaturated fat 1.337g 1.36g 0%
Tryptophan 0.403mg 0%
Threonine 1.29mg 0%
Isoleucine 1.371mg 0%
Leucine 2.258mg 0%
Lysine 2.016mg 0%
Methionine 0.726mg 0%
Phenylalanine 0.941mg 0%
Valine 1.452mg 0%
Histidine 0.565mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Goat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Turkey ham
35%
Goat
Minerals Daily Need Coverage Score
58%
Turkey ham
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 11mg)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey ham
Turkey ham is cheaper (difference - $2)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Goat
Goat contains less Sodium (difference - 823mg)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 0.27g)
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.
Which food is richer in vitamins?
?
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

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.