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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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Ham vs Ostrich 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" 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 2% 32% 18% 51% 133% 108% 11%
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%
Contains more Folate +400%
Equal in Vitamin E - 0.23
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 0% 59% 68% 134% 80% 126% 782% 0% 12%
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%
Contains more Folate +400%
Equal in Vitamin E - 0.23

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
45
Ham
105
Ostrich
Mineral Summary Score
55
Ham
57
Ostrich

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

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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins 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

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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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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
Folate 3 15 Ostrich
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.