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Ham vs Ostrich - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 0.81g)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 1123mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 32mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

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

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Ham
54
Ostrich
Mineral Summary Score
43
Ham
38
Ostrich

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
1
:
Contains more Calcium +33.3%
Contains more Iron +88.5%
Contains more Potassium +26.1%
Contains more Magnesium +78.6%
Contains more Copper +92.4%
Contains more Zinc +68.4%
Contains more Phosphorus +28.1%
Contains less Sodium -93.3%
Contains more Calcium +33.3%
Contains more Iron +88.5%
Contains more Potassium +26.1%
Contains more Magnesium +78.6%
Contains more Copper +92.4%
Contains more Zinc +68.4%
Contains more Phosphorus +28.1%
Contains less Sodium -93.3%

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
4
:
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +44.6%
Contains more Vitamin B3 +77.6%
Contains more Vitamin B5 +227%
Contains more Vitamin B6 +36.3%
Contains more Vitamin B12 +861.5%
Equal in Vitamin E - 0.23
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +44.6%
Contains more Vitamin B3 +77.6%
Contains more Vitamin B5 +227%
Contains more Vitamin B6 +36.3%
Contains more Vitamin B12 +861.5%
Equal in Vitamin E - 0.23

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 the food
Protein
126%
Ham
171%
Ostrich
Carbohydrates
2%
Ham
0%
Ostrich
Fats
26%
Ham
12%
Ostrich

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Ostrich Opinion
Calories 145 145
Protein 20.93 28.49 Ostrich
Fats 5.53 2.57 Ham
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 85 Ham
Vitamin D 32 Ham
Iron 1.48 2.79 Ostrich
Calcium 8 6 Ham
Potassium 287 362 Ostrich
Magnesium 14 25 Ostrich
Sugars 0 0
Fiber 0 0
Copper 0.079 0.152 Ostrich
Zinc 2.88 4.85 Ostrich
Starch
Phosphorus 196 251 Ostrich
Sodium 1203 80 Ostrich
Vitamin A 0 0
Vitamin E 0.25 0.23 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.232 Ham
Vitamin B2 0.202 0.292 Ostrich
Vitamin B3 4.023 7.143 Ostrich
Vitamin B5 0.403 1.318 Ostrich
Vitamin B6 0.4 0.545 Ostrich
Vitamin B12 0.65 6.25 Ostrich
Vitamin K 0 Ham
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 1 Ostrich
Monounsaturated Fat 2.62 0.97 Ham
Polyunsaturated fat 0.54 0.44 Ham
Tryptophan 0.251 0.254 Ostrich
Threonine 0.931 1.25 Ostrich
Isoleucine 0.918 1.354 Ostrich
Leucine 1.661 2.315 Ostrich
Lysine 1.775 2.516 Ostrich
Methionine 0.553 0.796 Ostrich
Phenylalanine 0.904 1.176 Ostrich
Valine 0.908 1.407 Ostrich
Histidine 0.75 0.716 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.