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Beef Liver vs. Ostrich — In-Depth Nutrition Comparison

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Important differences between beef Liver and ostrich

  • Ostrich has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, folate, iron, and vitamin B6.
  • Beef Liver's daily need coverage for vitamin B12 is 2680% more.
  • Ostrich is lower in cholesterol.

The food varieties used in the comparison are Beef, variety meats, and by-products, liver, cooked, braised and Ostrich, tip trimmed, cooked.

Infographic

Beef Liver vs Ostrich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
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 IronIron +134.4%
Contains more CopperCopper +9296.7%
Contains more PhosphorusPhosphorus +98%
Contains more ManganeseManganese +1773.7%
Contains more MagnesiumMagnesium +19%
~equal in Calcium ~6mg
~equal in Potassium ~362mg
~equal in Zinc ~4.85mg
~equal in Sodium ~80mg
~equal in Selenium ~37.5µg

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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
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 +121.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1072.9%
Contains more Vitamin B3Vitamin B3 +145.3%
Contains more Vitamin B5Vitamin B5 +439.5%
Contains more Vitamin B6Vitamin B6 +86.6%
Contains more Vitamin B12Vitamin B12 +1029.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1586.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +19.6%

All nutrients comparison - raw data values

Nutrient Beef Liver Ostrich DV% diff.
Vitamin B12 70.58µg 6.25µg 2680%
Copper 14.283mg 0.152mg 1570%
Vitamin A 9442µg 0µg 1049%
Vitamin B2 3.425mg 0.292mg 241%
Vitamin B5 7.11mg 1.318mg 116%
Cholesterol 396mg 85mg 104%
Choline 426mg 77%
Vitamin B3 17.525mg 7.143mg 65%
Folate 253µg 15µg 60%
Iron 6.54mg 2.79mg 47%
Vitamin B6 1.017mg 0.545mg 36%
Phosphorus 497mg 251mg 35%
Manganese 0.356mg 0.019mg 15%
Saturated fat 2.947g 1g 9%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Zinc 5.3mg 4.85mg 4%
Polyunsaturated fat 1.109g 0.44g 4%
Fats 5.26g 2.57g 4%
Vitamin K 3.3µg 3%
Selenium 36.1µg 37.5µg 3%
Vitamin B1 0.194mg 0.232mg 3%
Calories 191kcal 145kcal 2%
Vitamin E 0.51mg 0.23mg 2%
Carbs 5.13g 0g 2%
Vitamin C 1.9mg 0mg 2%
Protein 29.08g 28.49g 1%
Magnesium 21mg 25mg 1%
Net carbs 5.13g 0g N/A
Calcium 6mg 6mg 0%
Potassium 352mg 362mg 0%
Sodium 79mg 80mg 0%
Trans fat 0.365g N/A
Monounsaturated fat 1.124g 0.97g 0%
Tryptophan 0.368mg 0.254mg 0%
Threonine 1.215mg 1.25mg 0%
Isoleucine 1.352mg 1.354mg 0%
Leucine 2.67mg 2.315mg 0%
Lysine 2.247mg 2.516mg 0%
Methionine 0.759mg 0.796mg 0%
Phenylalanine 1.515mg 1.176mg 0%
Valine 1.761mg 1.407mg 0%
Histidine 0.879mg 0.716mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 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 FatsFats +104.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +300%
Contains more WaterWater +16.5%
~equal in Protein ~28.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 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 more Mono. FatMonounsaturated fat +15.9%
Contains more Poly. FatPolyunsaturated fat +152%
Contains less Sat. FatSaturated fat -66.1%

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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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.