Beans vs. Ostrich — In-Depth Nutrition Comparison
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A recap on differences between beans and ostrich
- Beans are higher in fiber, yet ostrich is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, iron, phosphorus, and vitamin B2.
- Ostrich covers your daily vitamin B12 needs 260% more than beans.
- The glycemic index of ostrich is lower.
Food varieties used in this article are Beans, baked, canned, no salt added and Ostrich, tip trimmed, cooked.
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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 | +28% |
| Contains more CalciumCalcium | +733.3% |
| Contains more CopperCopper | +35.5% |
| Contains less SodiumSodium | -98.8% |
| Contains more PotassiumPotassium | +22.3% |
| Contains more IronIron | +862.1% |
| Contains more ZincZinc | +246.4% |
| Contains more PhosphorusPhosphorus | +141.3% |
| Contains more SeleniumSelenium | +733.3% |
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 KVitamin K | +∞% |
| Contains more FolateFolate | +60% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +53.3% |
| Contains more Vitamin B1Vitamin B1 | +54.7% |
| Contains more Vitamin B2Vitamin B2 | +386.7% |
| Contains more Vitamin B3Vitamin B3 | +1561.2% |
| Contains more Vitamin B6Vitamin B6 | +319.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Selenium | 4.5µg | 37.5µg | 60% |
| Protein | 4.8g | 28.49g | 47% |
| Vitamin B3 | 0.43mg | 7.143mg | 42% |
| Vitamin B6 | 0.13mg | 0.545mg | 32% |
| Iron | 0.29mg | 2.79mg | 31% |
| Zinc | 1.4mg | 4.85mg | 31% |
| Cholesterol | 0mg | 85mg | 28% |
| Vitamin B5 | 1.318mg | 26% | |
| Fiber | 5.5g | 0g | 22% |
| Phosphorus | 104mg | 251mg | 21% |
| Vitamin B2 | 0.06mg | 0.292mg | 18% |
| Carbs | 20.49g | 0g | 7% |
| Vitamin B1 | 0.15mg | 0.232mg | 7% |
| Choline | 30.8mg | 6% | |
| Copper | 0.206mg | 0.152mg | 6% |
| Saturated fat | 0.103g | 1g | 4% |
| Calcium | 50mg | 6mg | 4% |
| Sodium | 1mg | 80mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Fats | 0.4g | 2.57g | 3% |
| Monounsaturated fat | 0.035g | 0.97g | 2% |
| Folate | 24µg | 15µg | 2% |
| Polyunsaturated fat | 0.172g | 0.44g | 2% |
| Calories | 105kcal | 145kcal | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Potassium | 296mg | 362mg | 2% |
| Manganese | 0.019mg | 1% | |
| Vitamin E | 0.15mg | 0.23mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 14.99g | 0g | N/A |
| Sugar | 7.78g | 0g | N/A |
| 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
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +297.7% |
| Contains more ProteinProtein | +493.5% |
| Contains more FatsFats | +542.5% |
~equal in
Water
~68.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.7% |
| Contains more Mono. FatMonounsaturated fat | +2671.4% |
| Contains more Poly. FatPolyunsaturated fat | +155.8% |
