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  6. Ostrich vs. Chicken breast

Ostrich vs. Chicken breast — In-Depth Nutrition Comparison

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How are Ostrich and Chicken breast different?

  • Ostrich is higher in Vitamin B12, Zinc, Iron, Selenium, Vitamin B2, Vitamin B1, Copper, and Vitamin B5, however, Chicken breast is richer in Vitamin B3, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Ostrich is 245% higher.
  • Ostrich contains 4 times more Zinc than Chicken breast. While Ostrich contains 4.85mg of Zinc, Chicken breast contains only 1.08mg.

Ostrich, tip trimmed, cooked and Chicken, broilers or fryers, breast, meat only, cooked, fried are the varieties used in this article.

Infographic

Ostrich vs Chicken breast 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.
Ostrich
Ostrich
6
:
4
Chicken breast
Chicken breast
Contains more Iron +144.7%
Contains more Potassium +31.2%
Contains more Zinc +349.1%
Contains more Copper +181.5%
Contains more Selenium +43.1%
Contains more Calcium +166.7%
Contains more Magnesium +24%
Contains more Manganese +10.5%
Equal in Phosphorus - 246
Equal in Sodium - 79
Ostrich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Iron +144.7%
Contains more Potassium +31.2%
Contains more Zinc +349.1%
Contains more Copper +181.5%
Contains more Selenium +43.1%
Contains more Calcium +166.7%
Contains more Magnesium +24%
Contains more Manganese +10.5%
Equal in Phosphorus - 246
Equal in Sodium - 79

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.
Ostrich
Ostrich
5
:
6
Chicken breast
Chicken breast
Contains more Vitamin B1 +193.7%
Contains more Vitamin B2 +133.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +275%
Contains more Vitamin B12 +1589.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +82.6%
Contains more Vitamin B3 +106.9%
Contains more Vitamin B6 +17.4%
Ostrich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Contains more Vitamin B1 +193.7%
Contains more Vitamin B2 +133.6%
Contains more Vitamin B5 +26.7%
Contains more Folate +275%
Contains more Vitamin B12 +1589.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +82.6%
Contains more Vitamin B3 +106.9%
Contains more Vitamin B6 +17.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ostrich
Ostrich
1
:
4
Chicken breast
Chicken breast
Contains more Water +13.8%
Contains more Protein +17.4%
Contains more Fats +83.3%
Contains more Carbs +∞%
Contains more Other +162.8%
Ostrich
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more Water +13.8%
Contains more Protein +17.4%
Contains more Fats +83.3%
Contains more Carbs +∞%
Contains more Other +162.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ostrich
Ostrich
1
:
2
Chicken breast
Chicken breast
Contains less Saturated Fat -22.5%
Contains more Monounsaturated Fat +77.3%
Contains more Polyunsaturated fat +143.2%
Ostrich
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains less Saturated Fat -22.5%
Contains more Monounsaturated Fat +77.3%
Contains more Polyunsaturated fat +143.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ostrich Chicken breast
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ostrich Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 28.49g 33.44g Chicken breast
Fats 2.57g 4.71g Chicken breast
Carbs 0g 0.51g Chicken breast
Calories 145kcal 187kcal Chicken breast
Calcium 6mg 16mg Chicken breast
Iron 2.79mg 1.14mg Ostrich
Magnesium 25mg 31mg Chicken breast
Phosphorus 251mg 246mg Ostrich
Potassium 362mg 276mg Ostrich
Sodium 80mg 79mg Chicken breast
Zinc 4.85mg 1.08mg Ostrich
Copper 0.152mg 0.054mg Ostrich
Manganese 0.019mg 0.021mg Chicken breast
Selenium 37.5µg 26.2µg Ostrich
Vitamin A 0IU 23IU Chicken breast
Vitamin A RAE 0µg 7µg Chicken breast
Vitamin E 0.23mg 0.42mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.232mg 0.079mg Ostrich
Vitamin B2 0.292mg 0.125mg Ostrich
Vitamin B3 7.143mg 14.782mg Chicken breast
Vitamin B5 1.318mg 1.04mg Ostrich
Vitamin B6 0.545mg 0.64mg Chicken breast
Folate 15µg 4µg Ostrich
Vitamin B12 6.25µg 0.37µg Ostrich
Vitamin K 2.4µg Chicken breast
Tryptophan 0.254mg 0.39mg Chicken breast
Threonine 1.25mg 1.412mg Chicken breast
Isoleucine 1.354mg 1.765mg Chicken breast
Leucine 2.315mg 2.509mg Chicken breast
Lysine 2.516mg 2.836mg Chicken breast
Methionine 0.796mg 0.925mg Chicken breast
Phenylalanine 1.176mg 1.328mg Chicken breast
Valine 1.407mg 1.659mg Chicken breast
Histidine 0.716mg 1.037mg Chicken breast
Cholesterol 85mg 91mg Ostrich
Saturated Fat 1g 1.29g Ostrich
Omega-3 - DHA 0.03g Chicken breast
Omega-3 - EPA 0.01g Chicken breast
Omega-3 - DPA 0.02g Chicken breast
Monounsaturated Fat 0.97g 1.72g Chicken breast
Polyunsaturated fat 0.44g 1.07g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Chicken breast
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
105%
Ostrich
50%
Chicken breast
Minerals Daily Need Coverage Score
66%
Ostrich
40%
Chicken breast

Comparison summary

Which food is lower in Cholesterol?
Ostrich
Ostrich is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 0.29g)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 1mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.