Avocado vs. Ostrich — In-Depth Nutrition Comparison
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Summary of differences between avocadoes and ostrich
- Avocadoes have more fiber and folate; however, ostrich is higher in vitamin B12, selenium, zinc, vitamin B3, phosphorus, iron, and vitamin B6.
- Ostrich covers your daily need for vitamin B12, 260% more than avocadoes.
- The glycemic index of avocadoes is higher.
These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Ostrich, tip trimmed, cooked.
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.
| Contains more MagnesiumMagnesium | +16% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +34% |
| Contains more CopperCopper | +25% |
| Contains less SodiumSodium | -91.3% |
| Contains more ManganeseManganese | +647.4% |
| Contains more IronIron | +407.3% |
| Contains more ZincZinc | +657.8% |
| Contains more PhosphorusPhosphorus | +382.7% |
| Contains more SeleniumSelenium | +9275% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +440% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +246.3% |
| Contains more Vitamin B2Vitamin B2 | +124.6% |
| Contains more Vitamin B3Vitamin B3 | +311% |
| Contains more Vitamin B6Vitamin B6 | +112.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Selenium | 0.4µg | 37.5µg | 67% |
| Protein | 2g | 28.49g | 53% |
| Zinc | 0.64mg | 4.85mg | 38% |
| Vitamin B3 | 1.738mg | 7.143mg | 34% |
| Phosphorus | 52mg | 251mg | 28% |
| Cholesterol | 0mg | 85mg | 28% |
| Iron | 0.55mg | 2.79mg | 28% |
| Fiber | 6.7g | 0g | 27% |
| Monounsaturated fat | 9.799g | 0.97g | 22% |
| Vitamin B6 | 0.257mg | 0.545mg | 22% |
| Fats | 14.66g | 2.57g | 19% |
| Vitamin K | 21µg | 18% | |
| Folate | 81µg | 15µg | 17% |
| Vitamin B1 | 0.067mg | 0.232mg | 14% |
| Vitamin E | 2.07mg | 0.23mg | 12% |
| Vitamin B2 | 0.13mg | 0.292mg | 12% |
| Vitamin C | 10mg | 0mg | 11% |
| Polyunsaturated fat | 1.816g | 0.44g | 9% |
| Manganese | 0.142mg | 0.019mg | 5% |
| Saturated fat | 2.126g | 1g | 5% |
| Potassium | 485mg | 362mg | 4% |
| Copper | 0.19mg | 0.152mg | 4% |
| Sodium | 7mg | 80mg | 3% |
| Choline | 14.2mg | 3% | |
| Carbs | 8.53g | 0g | 3% |
| Calories | 160kcal | 145kcal | 1% |
| Vitamin B5 | 1.389mg | 1.318mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 12mg | 6mg | 1% |
| Magnesium | 29mg | 25mg | 1% |
| Net carbs | 1.83g | 0g | N/A |
| Sugar | 0.66g | 0g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0.254mg | 0% |
| Threonine | 0.073mg | 1.25mg | 0% |
| Isoleucine | 0.084mg | 1.354mg | 0% |
| Leucine | 0.143mg | 2.315mg | 0% |
| Lysine | 0.132mg | 2.516mg | 0% |
| Methionine | 0.038mg | 0.796mg | 0% |
| Phenylalanine | 0.097mg | 1.176mg | 0% |
| Valine | 0.107mg | 1.407mg | 0% |
| Histidine | 0.049mg | 0.716mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +470.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +267.4% |
| Contains more ProteinProtein | +1324.5% |
~equal in
Water
~68.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +910.2% |
| Contains more Poly. FatPolyunsaturated fat | +312.7% |
| Contains less Sat. FatSaturated fat | -53% |
