Dates vs. Ostrich — In-Depth Nutrition Comparison
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Summary of differences between dates and ostrich
- Dates have more fiber; however, ostrich is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and vitamin B2.
- Ostrich covers your daily need for vitamin B12, 260% more than dates.
- The glycemic index of dates is higher.
These are the specific foods used in this comparison Dates, deglet noor and Ostrich, tip trimmed, cooked.
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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.
| Contains more MagnesiumMagnesium | +72% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +81.2% |
| Contains more CopperCopper | +35.5% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +1278.9% |
| Contains more IronIron | +173.5% |
| Contains more ZincZinc | +1572.4% |
| Contains more PhosphorusPhosphorus | +304.8% |
| Contains more SeleniumSelenium | +1150% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +360% |
| Contains more Vitamin B1Vitamin B1 | +346.2% |
| Contains more Vitamin B2Vitamin B2 | +342.4% |
| Contains more Vitamin B3Vitamin B3 | +460.7% |
| Contains more Vitamin B5Vitamin B5 | +123.8% |
| Contains more Vitamin B6Vitamin B6 | +230.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Selenium | 3µg | 37.5µg | 63% |
| Protein | 2.45g | 28.49g | 52% |
| Zinc | 0.29mg | 4.85mg | 41% |
| Vitamin B3 | 1.274mg | 7.143mg | 37% |
| Fiber | 8g | 0g | 32% |
| Vitamin B6 | 0.165mg | 0.545mg | 29% |
| Cholesterol | 0mg | 85mg | 28% |
| Phosphorus | 62mg | 251mg | 27% |
| Carbs | 75.03g | 0g | 25% |
| Fructose | 19.56g | 24% | |
| Iron | 1.02mg | 2.79mg | 22% |
| Vitamin B2 | 0.066mg | 0.292mg | 17% |
| Vitamin B5 | 0.589mg | 1.318mg | 15% |
| Vitamin B1 | 0.052mg | 0.232mg | 15% |
| Manganese | 0.262mg | 0.019mg | 11% |
| Potassium | 656mg | 362mg | 9% |
| Calories | 282kcal | 145kcal | 7% |
| Copper | 0.206mg | 0.152mg | 6% |
| Magnesium | 43mg | 25mg | 4% |
| Saturated fat | 0.032g | 1g | 4% |
| Calcium | 39mg | 6mg | 3% |
| Fats | 0.39g | 2.57g | 3% |
| Polyunsaturated fat | 0.019g | 0.44g | 3% |
| Sodium | 2mg | 80mg | 3% |
| Monounsaturated fat | 0.036g | 0.97g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Vitamin E | 0.05mg | 0.23mg | 1% |
| Folate | 19µg | 15µg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 0g | N/A |
| Sugar | 63.35g | 0g | N/A |
| Tryptophan | 0.012mg | 0.254mg | 0% |
| Threonine | 0.043mg | 1.25mg | 0% |
| Isoleucine | 0.049mg | 1.354mg | 0% |
| Leucine | 0.084mg | 2.315mg | 0% |
| Lysine | 0.066mg | 2.516mg | 0% |
| Methionine | 0.022mg | 0.796mg | 0% |
| Phenylalanine | 0.05mg | 1.176mg | 0% |
| Valine | 0.071mg | 1.407mg | 0% |
| Histidine | 0.032mg | 0.716mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +272.1% |
| Contains more ProteinProtein | +1062.9% |
| Contains more FatsFats | +559% |
| Contains more WaterWater | +233.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +2594.4% |
| Contains more Poly. FatPolyunsaturated fat | +2215.8% |
