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Ostrich vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Ostrich and Ham

  • Ostrich has more Vitamin B12, Selenium, Vitamin B3, Vitamin B5, Zinc, Iron, and Vitamin B6, however, Ham is richer in Vitamin B1.
  • Ostrich covers your daily Vitamin B12 needs 233% more than Ham.
  • Ham has 3 times less Vitamin B5 than Ostrich. Ostrich has 1.318mg of Vitamin B5, while Ham has 0.403mg.
  • Ham contains less Cholesterol.

Specific food types used in this comparison are Ostrich, tip trimmed, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Ostrich vs Ham 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.
:
2
Ham
Contains more Iron +88.5%
Contains more Magnesium +78.6%
Contains more Phosphorus +28.1%
Contains more Potassium +26.1%
Contains less Sodium -93.3%
Contains more Zinc +68.4%
Contains more Copper +92.4%
Contains more Selenium +92.3%
Contains more Calcium +33.3%
Contains more Manganese +184.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Iron +88.5%
Contains more Magnesium +78.6%
Contains more Phosphorus +28.1%
Contains more Potassium +26.1%
Contains less Sodium -93.3%
Contains more Zinc +68.4%
Contains more Copper +92.4%
Contains more Selenium +92.3%
Contains more Calcium +33.3%
Contains more Manganese +184.2%

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.
:
4
Ham
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 Folate +400%
Contains more Vitamin B12 +861.5%
Contains more Vitamin B1 +225%
Equal in Vitamin E - 0.25
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% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
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%
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 Folate +400%
Contains more Vitamin B12 +861.5%
Contains more Vitamin B1 +225%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Protein +36.1%
Contains more Fats +115.2%
Contains more Carbs +∞%
Contains more Other +916.3%
Equal in Water - 67.67
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Protein +36.1%
Contains more Fats +115.2%
Contains more Carbs +∞%
Contains more Other +916.3%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Ham
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +170.1%
Contains more Polyunsaturated fat +22.7%
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +170.1%
Contains more Polyunsaturated fat +22.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Ham Opinion
Net carbs 0g 1.5g Ham
Protein 28.49g 20.93g Ostrich
Fats 2.57g 5.53g Ham
Carbs 0g 1.5g Ham
Calories 145kcal 145kcal
Calcium 6mg 8mg Ham
Iron 2.79mg 1.48mg Ostrich
Magnesium 25mg 14mg Ostrich
Phosphorus 251mg 196mg Ostrich
Potassium 362mg 287mg Ostrich
Sodium 80mg 1203mg Ostrich
Zinc 4.85mg 2.88mg Ostrich
Copper 0.152mg 0.079mg Ostrich
Manganese 0.019mg 0.054mg Ham
Selenium 37.5µg 19.5µg Ostrich
Vitamin E 0.23mg 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.232mg 0.754mg Ham
Vitamin B2 0.292mg 0.202mg Ostrich
Vitamin B3 7.143mg 4.023mg Ostrich
Vitamin B5 1.318mg 0.403mg Ostrich
Vitamin B6 0.545mg 0.4mg Ostrich
Folate 15µg 3µg Ostrich
Vitamin B12 6.25µg 0.65µg Ostrich
Tryptophan 0.254mg 0.251mg Ostrich
Threonine 1.25mg 0.931mg Ostrich
Isoleucine 1.354mg 0.918mg Ostrich
Leucine 2.315mg 1.661mg Ostrich
Lysine 2.516mg 1.775mg Ostrich
Methionine 0.796mg 0.553mg Ostrich
Phenylalanine 1.176mg 0.904mg Ostrich
Valine 1.407mg 0.908mg Ostrich
Histidine 0.716mg 0.75mg Ham
Cholesterol 85mg 53mg Ham
Saturated Fat 1g 1.81g Ostrich
Monounsaturated Fat 0.97g 2.62g Ham
Polyunsaturated fat 0.44g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
105%
Ostrich
45%
Ham
Minerals Daily Need Coverage Score
66%
Ostrich
55%
Ham

Comparison summary

Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 1123mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 0.81g)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.5)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 32mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.