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Ostrich vs. Turkey ham — In-Depth Nutrition Comparison

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What are the main differences between ostrich and turkey ham?

  • Ostrich is richer in vitamin B12, vitamin B6, zinc, iron, and vitamin B3, yet turkey ham is richer in phosphorus.
  • Ostrich's daily need coverage for vitamin B12 is 227% higher.
  • Ostrich has 9 times more vitamin B6 than turkey ham. Ostrich has 0.545mg of vitamin B6, while turkey ham has 0.06mg.
  • Turkey ham contains less cholesterol.

We used Ostrich, tip trimmed, cooked and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this comparison.

Infographic

Ostrich vs Turkey 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +43.1%
Contains more IronIron +179%
Contains more CopperCopper +∞%
Contains more ZincZinc +131%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +16.7%
Contains more PhosphorusPhosphorus +15.1%
~equal in Selenium ~38.2µg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +73.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +808.3%
Contains more Vitamin B12Vitamin B12 +681.3%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.23mg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ostrich Turkey ham DV% diff.
Vitamin B12 6.25µg 0.8µg 227%
Vitamin B6 0.545mg 0.06mg 37%
Sodium 80mg 909mg 36%
Vitamin B5 1.318mg 26%
Zinc 4.85mg 2.1mg 25%
Protein 28.49g 16.3g 24%
Iron 2.79mg 1mg 22%
Vitamin B3 7.143mg 4.12mg 19%
Copper 0.152mg 17%
Cholesterol 85mg 64mg 7%
Phosphorus 251mg 289mg 5%
Folate 15µg 4%
Potassium 362mg 253mg 3%
Polyunsaturated fat 0.44g 0.873g 3%
Vitamin B2 0.292mg 0.27mg 2%
Fats 2.57g 4g 2%
Vitamin A 0µg 16µg 2%
Vitamin E 0.23mg 2%
Magnesium 25mg 16mg 2%
Saturated fat 1g 1.2g 1%
Calories 145kcal 118kcal 1%
Selenium 37.5µg 38.2µg 1%
Manganese 0.019mg 1%
Carbs 0g 3.1g 1%
Monounsaturated fat 0.97g 1.337g 1%
Net carbs 0g 3.1g N/A
Calcium 6mg 7mg 0%
Sugar 0g 1.2g N/A
Vitamin B1 0.232mg 0.23mg 0%
Tryptophan 0.254mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0%
Methionine 0.796mg 0%
Phenylalanine 1.176mg 0%
Valine 1.407mg 0%
Histidine 0.716mg 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
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more ProteinProtein +74.8%
Contains more FatsFats +55.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +620.9%
~equal in Water ~73.5g

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
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains less Sat. FatSaturated fat -16.7%
Contains more Mono. FatMonounsaturated fat +37.8%
Contains more Poly. FatPolyunsaturated fat +98.4%

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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

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.