Ham vs. Ostrich — In-Depth Nutrition Comparison
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Significant differences between ham and ostrich
- Ham has more vitamin B1; however, ostrich is richer in vitamin B12, selenium, vitamin B3, vitamin B5, zinc, iron, and vitamin B6.
- Ostrich covers your daily vitamin B12 needs 233% more than ham.
- Ostrich has 15 times less sodium than ham. Ham has 1203mg of sodium, while ostrich has 80mg.
Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Ostrich, tip trimmed, cooked.
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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.
| Contains more CalciumCalcium | +33.3% |
| Contains more ManganeseManganese | +184.2% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more PotassiumPotassium | +26.1% |
| Contains more IronIron | +88.5% |
| Contains more CopperCopper | +92.4% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +28.1% |
| Contains less SodiumSodium | -93.3% |
| Contains more SeleniumSelenium | +92.3% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +225% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +44.6% |
| Contains more Vitamin B3Vitamin B3 | +77.6% |
| Contains more Vitamin B5Vitamin B5 | +227% |
| Contains more Vitamin B6Vitamin B6 | +36.3% |
| Contains more Vitamin B12Vitamin B12 | +861.5% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 6.25µg | 233% |
| Sodium | 1203mg | 80mg | 49% |
| Vitamin B1 | 0.754mg | 0.232mg | 44% |
| Selenium | 19.5µg | 37.5µg | 33% |
| Vitamin B3 | 4.023mg | 7.143mg | 20% |
| Zinc | 2.88mg | 4.85mg | 18% |
| Vitamin B5 | 0.403mg | 1.318mg | 18% |
| Iron | 1.48mg | 2.79mg | 16% |
| Protein | 20.93g | 28.49g | 15% |
| Choline | 85.1mg | 15% | |
| Vitamin B6 | 0.4mg | 0.545mg | 11% |
| Cholesterol | 53mg | 85mg | 11% |
| Phosphorus | 196mg | 251mg | 8% |
| Copper | 0.079mg | 0.152mg | 8% |
| Vitamin B2 | 0.202mg | 0.292mg | 7% |
| Fats | 5.53g | 2.57g | 5% |
| Saturated fat | 1.81g | 1g | 4% |
| Vitamin D | 0.8µg | 4% | |
| Monounsaturated fat | 2.62g | 0.97g | 4% |
| Vitamin D | 32IU | 4% | |
| Magnesium | 14mg | 25mg | 3% |
| Folate | 3µg | 15µg | 3% |
| Potassium | 287mg | 362mg | 2% |
| Manganese | 0.054mg | 0.019mg | 2% |
| Carbs | 1.5g | 0g | 1% |
| Polyunsaturated fat | 0.54g | 0.44g | 1% |
| Calories | 145kcal | 145kcal | 0% |
| Net carbs | 1.5g | 0g | N/A |
| Calcium | 8mg | 6mg | 0% |
| Vitamin E | 0.25mg | 0.23mg | 0% |
| Tryptophan | 0.251mg | 0.254mg | 0% |
| Threonine | 0.931mg | 1.25mg | 0% |
| Isoleucine | 0.918mg | 1.354mg | 0% |
| Leucine | 1.661mg | 2.315mg | 0% |
| Lysine | 1.775mg | 2.516mg | 0% |
| Methionine | 0.553mg | 0.796mg | 0% |
| Phenylalanine | 0.904mg | 1.176mg | 0% |
| Valine | 0.908mg | 1.407mg | 0% |
| Histidine | 0.75mg | 0.716mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +115.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +916.3% |
| Contains more ProteinProtein | +36.1% |
~equal in
Water
~68.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +170.1% |
| Contains more Poly. FatPolyunsaturated fat | +22.7% |
| Contains less Sat. FatSaturated fat | -44.8% |
