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Beef tenderloin vs. Ostrich — In-Depth Nutrition Comparison

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A recap on the differences between beef tenderloin and ostrich

  • Beef tenderloin is higher in monounsaturated fat, yet ostrich is higher in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B5, vitamin B1, zinc, and phosphorus.
  • Ostrich covers your daily vitamin B12 needs 158% more than beef tenderloin.
  • Beef tenderloin contains 11 times more monounsaturated fat than ostrich. While beef tenderloin contains 10.27g of monounsaturated fat, ostrich contains only 0.97g.
  • The amount of saturated fat in ostrich is lower.

Food varieties used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Ostrich, tip trimmed, cooked.

Infographic

Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
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 +50%
Contains more IronIron +11.5%
Contains less SodiumSodium -28.8%
Contains more MagnesiumMagnesium +13.6%
Contains more CopperCopper +23.6%
Contains more ZincZinc +20.3%
Contains more PhosphorusPhosphorus +23.6%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +63.8%
~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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +157.8%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +138.1%
Contains more Vitamin B5Vitamin B5 +427.2%
Contains more Vitamin B6Vitamin B6 +118%
Contains more Vitamin B12Vitamin B12 +154.1%
Contains more FolateFolate +87.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Ostrich DV% diff.
Vitamin B12 2.46µg 6.25µg 158%
Saturated fat 9.72g 1g 40%
Fats 24.6g 2.57g 34%
Selenium 22.9µg 37.5µg 27%
Vitamin B3 3mg 7.143mg 26%
Monounsaturated fat 10.27g 0.97g 23%
Vitamin B6 0.25mg 0.545mg 23%
Vitamin B5 0.25mg 1.318mg 21%
Choline 91mg 17%
Vitamin B1 0.09mg 0.232mg 12%
Protein 23.9g 28.49g 9%
Calories 324kcal 145kcal 9%
Phosphorus 203mg 251mg 7%
Zinc 4.03mg 4.85mg 7%
Polyunsaturated fat 1g 0.44g 4%
Iron 3.11mg 2.79mg 4%
Copper 0.123mg 0.152mg 3%
Vitamin E 0.23mg 2%
Folate 8µg 15µg 2%
Vitamin B2 0.26mg 0.292mg 2%
Magnesium 22mg 25mg 1%
Potassium 331mg 362mg 1%
Sodium 57mg 80mg 1%
Cholesterol 85mg 85mg 0%
Calcium 9mg 6mg 0%
Manganese 0.014mg 0.019mg 0%
Tryptophan 0.268mg 0.254mg 0%
Threonine 1.044mg 1.25mg 0%
Isoleucine 1.075mg 1.354mg 0%
Leucine 1.889mg 2.315mg 0%
Lysine 1.989mg 2.516mg 0%
Methionine 0.612mg 0.796mg 0%
Phenylalanine 0.933mg 1.176mg 0%
Valine 1.163mg 1.407mg 0%
Histidine 0.818mg 0.716mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 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 +857.2%
Contains more OtherOther +627.9%
Contains more ProteinProtein +19.2%
Contains more WaterWater +41.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 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 +958.8%
Contains more Poly. FatPolyunsaturated fat +127.3%
Contains less Sat. FatSaturated fat -89.7%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.