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  6. Ostrich vs. Ham

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
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%
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%
Contains more CalciumCalcium +33.3%
Contains more ManganeseManganese +184.2%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.6% 58% 67% 134% 79% 126% 781% 0% 11%
Ham
Ham
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
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%
Contains more Vitamin B1Vitamin B1 +225%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.25mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Ham DV% diff.
Vitamin B12 6.25µg 0.65µg 233%
Sodium 80mg 1203mg 49%
Vitamin B1 0.232mg 0.754mg 44%
Selenium 37.5µg 19.5µg 33%
Vitamin B3 7.143mg 4.023mg 20%
Zinc 4.85mg 2.88mg 18%
Vitamin B5 1.318mg 0.403mg 18%
Iron 2.79mg 1.48mg 16%
Protein 28.49g 20.93g 15%
Choline 85.1mg 15%
Cholesterol 85mg 53mg 11%
Vitamin B6 0.545mg 0.4mg 11%
Copper 0.152mg 0.079mg 8%
Phosphorus 251mg 196mg 8%
Vitamin B2 0.292mg 0.202mg 7%
Fats 2.57g 5.53g 5%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Saturated fat 1g 1.81g 4%
Monounsaturated fat 0.97g 2.62g 4%
Magnesium 25mg 14mg 3%
Folate 15µg 3µg 3%
Potassium 362mg 287mg 2%
Manganese 0.019mg 0.054mg 2%
Carbs 0g 1.5g 1%
Polyunsaturated fat 0.44g 0.54g 1%
Calories 145kcal 145kcal 0%
Protein per 100 calories 20g 14g N/A
Calories per 10 g protein 51kcal 69kcal N/A
Weight per 100 calories 69g 69g N/A
Unsaturated / Saturated Fat ratio 1.4 1.7 N/A
Net carbs 0g 1.5g N/A
Calcium 6mg 8mg 0%
Vitamin E 0.23mg 0.25mg 0%
Tryptophan 0.254mg 0.251mg 0%
Threonine 1.25mg 0.931mg 0%
Isoleucine 1.354mg 0.918mg 0%
Leucine 2.315mg 1.661mg 0%
Lysine 2.516mg 1.775mg 0%
Methionine 0.796mg 0.553mg 0%
Phenylalanine 1.176mg 0.904mg 0%
Valine 1.407mg 0.908mg 0%
Histidine 0.716mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more ProteinProtein +36.1%
Contains more FatsFats +115.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +916.3%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +170.1%
Contains more Poly. FatPolyunsaturated fat +22.7%

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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. 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.