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  6. Emu vs. Ham

Emu vs. Ham — In-Depth Nutrition Comparison

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Differences between emu and ham

  • Emu has more iron, vitamin B5, vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B2, while ham has more vitamin B1.
  • Emu's daily need coverage for iron is 68% higher.
  • Ham contains 9 times less vitamin B5 than emu. Emu contains 3.647mg of vitamin B5, while ham contains 0.403mg.
  • The amount of cholesterol in ham is lower.

The food types used in this comparison are Emu, full rump, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Emu 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.
Emu
Emu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 2.1% 29% 258% 95% 118% 138% 14% 4.7% 284%
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 +142.9%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +365.5%
Contains more CopperCopper +260.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +64.8%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +167.2%
Contains more CalciumCalcium +14.3%
Contains more ManganeseManganese +50%

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.
Emu
Emu
7
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% 1% 5.2% 108% 149% 198% 219% 228% 275% 0% 7.5%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +219.3%
Contains more Vitamin B3Vitamin B3 +162.7%
Contains more Vitamin B5Vitamin B5 +805%
Contains more Vitamin B6Vitamin B6 +146.8%
Contains more Vitamin B12Vitamin B12 +238.5%
Contains more FolateFolate +233.3%
Contains more Vitamin B1Vitamin B1 +75.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.25mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Emu Ham DV% diff.
Iron 6.89mg 1.48mg 68%
Vitamin B5 3.647mg 0.403mg 65%
Vitamin B12 2.2µg 0.65µg 65%
Selenium 52.1µg 19.5µg 59%
Sodium 110mg 1203mg 48%
Vitamin B6 0.987mg 0.4mg 45%
Vitamin B3 10.569mg 4.023mg 41%
Vitamin B2 0.645mg 0.202mg 34%
Vitamin B1 0.43mg 0.754mg 27%
Protein 33.67g 20.93g 25%
Cholesterol 129mg 53mg 25%
Copper 0.285mg 0.079mg 23%
Phosphorus 323mg 196mg 18%
Choline 85.1mg 15%
Zinc 4.32mg 2.88mg 13%
Magnesium 34mg 14mg 5%
Fats 2.68g 5.53g 4%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Saturated fat 0.87g 1.81g 4%
Monounsaturated fat 1.079g 2.62g 4%
Folate 10µg 3µg 2%
Calories 168kcal 145kcal 1%
Carbs 0g 1.5g 1%
Potassium 324mg 287mg 1%
Manganese 0.036mg 0.054mg 1%
Protein per 100 calories 20g 14g N/A
Calories per 10 g protein 50kcal 69kcal N/A
Weight per 100 calories 60g 69g N/A
Unsaturated / Saturated Fat ratio 1.9 1.7 N/A
Net carbs 0g 1.5g N/A
Calcium 7mg 8mg 0%
Vitamin A 3µg 0µg 0%
Vitamin E 0.26mg 0.25mg 0%
Polyunsaturated fat 0.613g 0.54g 0%
Tryptophan 0.222mg 0.251mg 0%
Threonine 0.965mg 0.931mg 0%
Isoleucine 1.094mg 0.918mg 0%
Leucine 1.859mg 1.661mg 0%
Lysine 1.981mg 1.775mg 0%
Methionine 0.638mg 0.553mg 0%
Phenylalanine 0.961mg 0.904mg 0%
Valine 1.121mg 0.908mg 0%
Histidine 0.737mg 0.75mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.015g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Emu
Emu
1
34% 3% 62% 2%
Protein: 33.67 g
Fats: 2.68 g
Carbs: 0 g
Water: 61.97 g
Other: 1.68 g
Ham
Ham
4
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 +60.9%
Contains more FatsFats +106.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +160.1%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Emu
Emu
2
34% 42% 24%
Saturated fat: Sat. Fat 0.87 g
Monounsaturated fat: Mono. Fat 1.079 g
Polyunsaturated fat: Poly. Fat 0.613 g
Ham
Ham
1
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 -51.9%
Contains more Poly. FatPolyunsaturated fat +13.5%
Contains more Mono. FatMonounsaturated fat +142.8%

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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. Emu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172834/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.