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  6. Broad bean raw vs. Ostrich

Broad bean raw vs. Ostrich — In-Depth Nutrition Comparison

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How are broad bean raw and ostrich different?

  • Broad bean raw is higher in folate, fiber, manganese, and copper; however, ostrich is richer in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index (0) than broad bean raw (79).

Beans, fava, in pod, raw and Ostrich, tip trimmed, cooked are the varieties used in this article.

Infographic

Broad bean raw vs Ostrich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +32%
Contains more CalciumCalcium +516.7%
Contains more CopperCopper +164.5%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +3378.9%
Contains more IronIron +80%
Contains more ZincZinc +385%
Contains more PhosphorusPhosphorus +94.6%
Contains more SeleniumSelenium +4587.5%
~equal in Potassium ~362mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +404.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +886.7%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B3Vitamin B3 +217.6%
Contains more Vitamin B5Vitamin B5 +485.8%
Contains more Vitamin B6Vitamin B6 +424%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.292mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 0.8µg 37.5µg 67%
Protein 7.92g 28.49g 41%
Zinc 1mg 4.85mg 35%
Vitamin K 40.9µg 34%
Vitamin B6 0.104mg 0.545mg 34%
Folate 148µg 15µg 33%
Vitamin B3 2.249mg 7.143mg 31%
Fiber 7.5g 0g 30%
Copper 0.402mg 0.152mg 28%
Manganese 0.661mg 0.019mg 28%
Cholesterol 0mg 85mg 28%
Vitamin B5 0.225mg 1.318mg 22%
Phosphorus 129mg 251mg 17%
Iron 1.55mg 2.79mg 16%
Vitamin B1 0.133mg 0.232mg 8%
Carbs 17.63g 0g 6%
Vitamin E 1.16mg 0.23mg 6%
Vitamin C 3.7mg 0mg 4%
Saturated fat 0.118g 1g 4%
Calories 88kcal 145kcal 3%
Fats 0.73g 2.57g 3%
Calcium 37mg 6mg 3%
Vitamin A 17µg 0µg 2%
Magnesium 33mg 25mg 2%
Sodium 25mg 80mg 2%
Monounsaturated fat 0.104g 0.97g 2%
Polyunsaturated fat 0.342g 0.44g 1%
Potassium 332mg 362mg 1%
Net carbs 10.13g 0g N/A
Sugar 9.21g 0g N/A
Vitamin B2 0.29mg 0.292mg 0%
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +160.5%
Contains more ProteinProtein +259.7%
Contains more FatsFats +252.1%
~equal in Water ~68.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +832.7%
Contains more Poly. FatPolyunsaturated fat +28.7%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.