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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -44.8% |
| Contains more Mono. FatMonounsaturated fat | +170.1% |
| Contains more Poly. FatPolyunsaturated fat | +22.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% | |
| Vitamin B6 | 0.545mg | 0.4mg | 11% |
| Cholesterol | 85mg | 53mg | 11% |
| Phosphorus | 251mg | 196mg | 8% |
| Copper | 0.152mg | 0.079mg | 8% |
| Vitamin B2 | 0.292mg | 0.202mg | 7% |
| Fats | 2.57g | 5.53g | 5% |
| Saturated fat | 1g | 1.81g | 4% |
| Vitamin D | 0.8µg | 4% | |
| Monounsaturated fat | 0.97g | 2.62g | 4% |
| Vitamin D | 32IU | 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% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
97%
44%
Minerals Daily Need Coverage Score
66%
55%
Comparison summary
Which food contains less Sodium?
Ostrich contains less Sodium (difference - 1123mg)
Which food is lower in Saturated fat?
Ostrich is lower in Saturated fat (difference - 0.81g)
Which food is cheaper?
Ostrich is cheaper (difference - $0.5)
Which food is richer in minerals?
Ostrich is relatively richer in minerals
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 32mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.