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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
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 Calcium +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 105% 18% 108% 32% 11% 133% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
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 Calcium +33.3%

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
:
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

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.
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
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 0IU 0IU
Vitamin E 0.23mg 0.25mg Ham
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 0mg 0mg
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
Vitamin K µg 0µg Ham
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
Trans Fat g g
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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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
105
Ostrich
45
Ham
Mineral Summary Score
57
Ostrich
55
Ham

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
171%
Ostrich
126%
Ham
Carbohydrates
0%
Ostrich
2%
Ham
Fats
12%
Ostrich
26%
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

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. 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.