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Ham vs. Emu — In-Depth Nutrition Comparison

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Differences between ham and emu

  • Ham has more vitamin B1, while emu has more iron, vitamin B5, vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B2.
  • Emu's daily need coverage for iron is 68% higher.
  • Emu contains 11 times less sodium than ham. Ham contains 1203mg of sodium, while emu contains 110mg.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Emu, full rump, cooked, broiled.

Infographic

Ham vs Emu 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%
Emu
Emu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 2.1% 29% 258% 95% 118% 138% 14% 4.7% 284%
Contains more CalciumCalcium +14.3%
Contains more ManganeseManganese +50%
Contains more MagnesiumMagnesium +142.9%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +365.5%
Contains more CopperCopper +260.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +167.2%

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.
Ham
Ham
3
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%
Emu
Emu
7
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% 1% 5.2% 0% 108% 149% 198% 219% 228% 275% 0% 7.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +75.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +219.3%
Contains more Vitamin B3Vitamin B3 +162.7%
Contains more Vitamin B5Vitamin B5 +805%
Contains more Vitamin B6Vitamin B6 +146.8%
Contains more Vitamin B12Vitamin B12 +238.5%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.26mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Emu DV% diff.
Iron 1.48mg 6.89mg 68%
Vitamin B5 0.403mg 3.647mg 65%
Vitamin B12 0.65µg 2.2µg 65%
Selenium 19.5µg 52.1µg 59%
Sodium 1203mg 110mg 48%
Vitamin B6 0.4mg 0.987mg 45%
Vitamin B3 4.023mg 10.569mg 41%
Vitamin B2 0.202mg 0.645mg 34%
Vitamin B1 0.754mg 0.43mg 27%
Protein 20.93g 33.67g 25%
Cholesterol 53mg 129mg 25%
Copper 0.079mg 0.285mg 23%
Phosphorus 196mg 323mg 18%
Choline 85.1mg 15%
Zinc 2.88mg 4.32mg 13%
Magnesium 14mg 34mg 5%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Saturated fat 1.81g 0.87g 4%
Monounsaturated fat 2.62g 1.079g 4%
Fats 5.53g 2.68g 4%
Folate 3µg 10µg 2%
Calories 145kcal 168kcal 1%
Manganese 0.054mg 0.036mg 1%
Potassium 287mg 324mg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Calcium 8mg 7mg 0%
Vitamin E 0.25mg 0.26mg 0%
Vitamin A 0µg 3µg 0%
Polyunsaturated fat 0.54g 0.613g 0%
Tryptophan 0.251mg 0.222mg 0%
Threonine 0.931mg 0.965mg 0%
Isoleucine 0.918mg 1.094mg 0%
Leucine 1.661mg 1.859mg 0%
Lysine 1.775mg 1.981mg 0%
Methionine 0.553mg 0.638mg 0%
Phenylalanine 0.904mg 0.961mg 0%
Valine 0.908mg 1.121mg 0%
Histidine 0.75mg 0.737mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.015g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Emu
Emu
1
34% 3% 62% 2%
Protein: 33.67 g
Fats: 2.68 g
Carbs: 0 g
Water: 61.97 g
Other: 1.68 g
Contains more FatsFats +106.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +160.1%
Contains more ProteinProtein +60.9%
~equal in Water ~61.97g

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
Emu
Emu
2
34% 42% 24%
Saturated fat: Sat. Fat 0.87 g
Monounsaturated fat: Mono. Fat 1.079 g
Polyunsaturated fat: Poly. Fat 0.613 g
Contains more Mono. FatMonounsaturated fat +142.8%
Contains less Sat. FatSaturated fat -51.9%
Contains more Poly. FatPolyunsaturated fat +13.5%

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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. Emu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172834/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.