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  6. Green beans vs. Ostrich

Green beans vs. Ostrich — In-Depth Nutrition Comparison

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How are green beans and ostrich different?

  • Ostrich has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, vitamin B5, and vitamin B2 than green beans.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index (0) than green beans (20).

Beans, snap, green, cooked, boiled, drained, without salt and Ostrich, tip trimmed, cooked are the varieties used in this article.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 CalciumCalcium +633.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1400%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +147.9%
Contains more IronIron +329.2%
Contains more CopperCopper +166.7%
Contains more ZincZinc +1840%
Contains more PhosphorusPhosphorus +765.5%
Contains more SeleniumSelenium +18650%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B2Vitamin B2 +201%
Contains more Vitamin B3Vitamin B3 +1063.4%
Contains more Vitamin B5Vitamin B5 +1681.1%
Contains more Vitamin B6Vitamin B6 +873.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Green beans Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 0.2µg 37.5µg 68%
Protein 1.89g 28.49g 53%
Zinc 0.25mg 4.85mg 42%
Vitamin B3 0.614mg 7.143mg 41%
Vitamin K 47.9µg 40%
Vitamin B6 0.056mg 0.545mg 38%
Phosphorus 29mg 251mg 32%
Cholesterol 0mg 85mg 28%
Iron 0.65mg 2.79mg 27%
Vitamin B5 0.074mg 1.318mg 25%
Vitamin B2 0.097mg 0.292mg 15%
Fiber 3.2g 0g 13%
Vitamin B1 0.074mg 0.232mg 13%
Manganese 0.285mg 0.019mg 12%
Vitamin C 9.7mg 0mg 11%
Copper 0.057mg 0.152mg 11%
Calories 35kcal 145kcal 6%
Potassium 146mg 362mg 6%
Folate 33µg 15µg 5%
Saturated fat 0.064g 1g 4%
Calcium 44mg 6mg 4%
Vitamin A 32µg 0µg 4%
Fats 0.28g 2.57g 4%
Choline 16.9mg 3%
Sodium 1mg 80mg 3%
Carbs 7.88g 0g 3%
Polyunsaturated fat 0.145g 0.44g 2%
Monounsaturated fat 0.011g 0.97g 2%
Vitamin E 0.46mg 0.23mg 2%
Magnesium 18mg 25mg 2%
Net carbs 4.68g 0g N/A
Sugar 3.63g 0g N/A
Tryptophan 0.02mg 0.254mg 0%
Threonine 0.082mg 1.25mg 0%
Isoleucine 0.069mg 1.354mg 0%
Leucine 0.116mg 2.315mg 0%
Lysine 0.091mg 2.516mg 0%
Methionine 0.023mg 0.796mg 0%
Phenylalanine 0.069mg 1.176mg 0%
Valine 0.093mg 1.407mg 0%
Histidine 0.035mg 0.716mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 WaterWater +30.2%
Contains more OtherOther +69.8%
Contains more ProteinProtein +1407.4%
Contains more FatsFats +817.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -93.6%
Contains more Mono. FatMonounsaturated fat +8718.2%
Contains more Poly. FatPolyunsaturated fat +203.4%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.