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Cheese vs. Ostrich — In-Depth Nutrition Comparison

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A recap on the differences between cheese and ostrich

  • Cheese is higher in calcium, phosphorus, and vitamin A, yet ostrich is higher in vitamin B12, vitamin B3, vitamin B6, iron, and vitamin B5.
  • Ostrich covers your daily vitamin B12 needs 215% more than cheese.
  • The amount of saturated fat in ostrich is lower.

Food varieties used in this article are Cheese, cheddar and Ostrich, tip trimmed, cooked.

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +11733.3%
Contains more PhosphorusPhosphorus +81.3%
Contains more ManganeseManganese +42.1%
Contains more PotassiumPotassium +376.3%
Contains more IronIron +1892.9%
Contains more CopperCopper +406.7%
Contains more ZincZinc +33.2%
Contains less SodiumSodium -87.7%
Contains more SeleniumSelenium +31.6%
~equal in Magnesium ~25mg

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.6% 58% 67% 134% 79% 126% 781% 0% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +208.7%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +12006.8%
Contains more Vitamin B5Vitamin B5 +221.5%
Contains more Vitamin B6Vitamin B6 +725.8%
Contains more Vitamin B12Vitamin B12 +468.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Ostrich DV% diff.
Vitamin B12 1.1µg 6.25µg 215%
Saturated fat 18.867g 1g 81%
Calcium 710mg 6mg 70%
Fats 33.31g 2.57g 47%
Vitamin B3 0.059mg 7.143mg 44%
Vitamin A 330µg 0µg 37%
Vitamin B6 0.066mg 0.545mg 37%
Iron 0.14mg 2.79mg 33%
Phosphorus 455mg 251mg 29%
Sodium 653mg 80mg 25%
Monounsaturated fat 9.246g 0.97g 21%
Vitamin B5 0.41mg 1.318mg 18%
Vitamin B1 0.029mg 0.232mg 17%
Selenium 28.5µg 37.5µg 16%
Copper 0.03mg 0.152mg 14%
Calories 404kcal 145kcal 13%
Protein 22.87g 28.49g 11%
Zinc 3.64mg 4.85mg 11%
Vitamin B2 0.428mg 0.292mg 10%
Potassium 76mg 362mg 8%
Polyunsaturated fat 1.421g 0.44g 7%
Cholesterol 99mg 85mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Vitamin E 0.71mg 0.23mg 3%
Folate 27µg 15µg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Carbs 3.09g 0g 1%
Protein per 100 calories 5.7g 20g N/A
Calories per 10 g protein 177kcal 51kcal N/A
Weight per 100 calories 25g 69g N/A
Unsaturated / Saturated Fat ratio 0.57 1.4 N/A
Net carbs 3.09g 0g N/A
Magnesium 27mg 25mg 0%
Sugar 0.48g 0g N/A
Manganese 0.027mg 0.019mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.254mg 0%
Threonine 1.044mg 1.25mg 0%
Isoleucine 1.206mg 1.354mg 0%
Leucine 1.939mg 2.315mg 0%
Lysine 1.025mg 2.516mg 0%
Methionine 0.547mg 0.796mg 0%
Phenylalanine 1.074mg 1.176mg 0%
Valine 1.404mg 1.407mg 0%
Histidine 0.547mg 0.716mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1196.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +762.8%
Contains more ProteinProtein +24.6%
Contains more WaterWater +85.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +853.2%
Contains more Poly. FatPolyunsaturated fat +223%
Contains less Sat. FatSaturated fat -94.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.