Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Ham vs Ostrich - In-Depth Nutrition Comparison

Compare

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.

Infographic

Ham vs Ostrich infographic
Infographic link

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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 105% 18% 108% 32% 11% 133% 51%
Contains more Calcium +33.3%
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%

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 Folate +400%
Contains more Vitamin B12 +861.5%
Equal in Vitamin E - 0.23
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%
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%
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 Folate +400%
Contains more Vitamin B12 +861.5%
Equal in Vitamin E - 0.23

Comparison summary table

Pay attention to 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 Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
126%
Ham
171%
Ostrich
Carbohydrates
2%
Ham
0%
Ostrich
Fats
26%
Ham
12%
Ostrich

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.