Bean raw vs. Ostrich — In-Depth Nutrition Comparison
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How are bean raw and ostrich different?
- Bean raw is richer in folate, copper, fiber, manganese, vitamin B1, magnesium, potassium, and iron, while ostrich is higher in vitamin B12 and vitamin B3.
- Ostrich covers your daily need for vitamin B12, 260% more than bean raw.
- Bean raw has a higher glycemic index (33) than ostrich (0).
Beans, pinto, mature seeds, raw and Ostrich, tip trimmed, cooked types were used in this article.
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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 | +604% |
| Contains more CalciumCalcium | +1783.3% |
| Contains more PotassiumPotassium | +284.8% |
| Contains more IronIron | +81.7% |
| Contains more CopperCopper | +487.5% |
| Contains more PhosphorusPhosphorus | +63.7% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +5942.1% |
| Contains more ZincZinc | +112.7% |
| Contains more SeleniumSelenium | +34.4% |
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 B1Vitamin B1 | +207.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3400% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +37.7% |
| Contains more Vitamin B3Vitamin B3 | +508.4% |
| Contains more Vitamin B5Vitamin B5 | +67.9% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Folate | 525µg | 15µg | 128% |
| Copper | 0.893mg | 0.152mg | 82% |
| Fiber | 15.5g | 0g | 62% |
| Manganese | 1.148mg | 0.019mg | 49% |
| Vitamin B1 | 0.713mg | 0.232mg | 40% |
| Vitamin B3 | 1.174mg | 7.143mg | 37% |
| Magnesium | 176mg | 25mg | 36% |
| Potassium | 1393mg | 362mg | 30% |
| Iron | 5.07mg | 2.79mg | 29% |
| Cholesterol | 0mg | 85mg | 28% |
| Zinc | 2.28mg | 4.85mg | 23% |
| Phosphorus | 411mg | 251mg | 23% |
| Carbs | 62.55g | 0g | 21% |
| Selenium | 27.9µg | 37.5µg | 17% |
| Starch | 34.17g | 14% | |
| Protein | 21.42g | 28.49g | 14% |
| Choline | 66.2mg | 12% | |
| Calcium | 113mg | 6mg | 11% |
| Vitamin B5 | 0.785mg | 1.318mg | 11% |
| Calories | 347kcal | 145kcal | 10% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B2 | 0.212mg | 0.292mg | 6% |
| Vitamin B6 | 0.474mg | 0.545mg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Sodium | 12mg | 80mg | 3% |
| Saturated fat | 0.235g | 1g | 3% |
| Monounsaturated fat | 0.229g | 0.97g | 2% |
| Fats | 1.23g | 2.57g | 2% |
| Net carbs | 47.05g | 0g | N/A |
| Sugar | 2.11g | 0g | N/A |
| Vitamin E | 0.21mg | 0.23mg | 0% |
| Polyunsaturated fat | 0.407g | 0.44g | 0% |
| Tryptophan | 0.237mg | 0.254mg | 0% |
| Threonine | 0.81mg | 1.25mg | 0% |
| Isoleucine | 0.871mg | 1.354mg | 0% |
| Leucine | 1.558mg | 2.315mg | 0% |
| Lysine | 1.356mg | 2.516mg | 0% |
| Methionine | 0.259mg | 0.796mg | 0% |
| Phenylalanine | 1.095mg | 1.176mg | 0% |
| Valine | 0.998mg | 1.407mg | 0% |
| Histidine | 0.556mg | 0.716mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +707% |
| Contains more ProteinProtein | +33% |
| Contains more FatsFats | +108.9% |
| Contains more WaterWater | +504.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.5% |
| Contains more Mono. FatMonounsaturated fat | +323.6% |
~equal in
Polyunsaturated fat
~0.44g