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Turkey ham vs. Ostrich — In-Depth Nutrition Comparison

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What are the main differences between turkey ham and ostrich?

  • Turkey ham is richer in phosphorus, yet ostrich is richer in vitamin B12, vitamin B6, zinc, iron, and vitamin B3.
  • Ostrich's daily need coverage for vitamin B12 is 227% higher.
  • Turkey ham has 11 times more sodium than ostrich. Turkey ham has 909mg of sodium, while ostrich has 80mg.

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

Infographic

Turkey ham vs Ostrich 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 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
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%
Contains more CalciumCalcium +16.7%
Contains more PhosphorusPhosphorus +15.1%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +43.1%
Contains more IronIron +179%
Contains more ZincZinc +131%
Contains less SodiumSodium -91.2%
~equal in Selenium ~37.5µg

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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 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% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +73.4%
Contains more Vitamin B6Vitamin B6 +808.3%
Contains more Vitamin B12Vitamin B12 +681.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.232mg
~equal in Vitamin B2 ~0.292mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey ham Ostrich DV% diff.
Vitamin B12 0.8µg 6.25µg 227%
Vitamin B6 0.06mg 0.545mg 37%
Sodium 909mg 80mg 36%
Vitamin B5 1.318mg 26%
Zinc 2.1mg 4.85mg 25%
Protein 16.3g 28.49g 24%
Iron 1mg 2.79mg 22%
Vitamin B3 4.12mg 7.143mg 19%
Copper 0.152mg 17%
Cholesterol 64mg 85mg 7%
Phosphorus 289mg 251mg 5%
Folate 15µg 4%
Potassium 253mg 362mg 3%
Polyunsaturated fat 0.873g 0.44g 3%
Vitamin B2 0.27mg 0.292mg 2%
Fats 4g 2.57g 2%
Vitamin A 16µg 0µg 2%
Vitamin E 0.23mg 2%
Magnesium 16mg 25mg 2%
Saturated fat 1.2g 1g 1%
Calories 118kcal 145kcal 1%
Selenium 38.2µg 37.5µg 1%
Manganese 0.019mg 1%
Carbs 3.1g 0g 1%
Monounsaturated fat 1.337g 0.97g 1%
Net carbs 3.1g 0g N/A
Calcium 7mg 6mg 0%
Sugar 1.2g 0g N/A
Vitamin B1 0.23mg 0.232mg 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
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +55.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +620.9%
Contains more ProteinProtein +74.8%
~equal in Water ~68.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +37.8%
Contains more Poly. FatPolyunsaturated fat +98.4%
Contains less Sat. FatSaturated fat -16.7%

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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

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.