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Salmon raw vs. Ostrich — In-Depth Nutrition Comparison

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Important differences between salmon raw and ostrich

  • Salmon raw has more vitamin B6, copper, vitamin B5, and vitamin B2; however, ostrich has more vitamin B12, zinc, iron, and phosphorus.
  • Ostrich's daily need coverage for vitamin B12 is 128% more.
  • Salmon raw has 2 times more copper than ostrich. Salmon raw has 0.25mg of copper, while ostrich has 0.152mg.
  • Salmon raw is lower in cholesterol.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Ostrich, tip trimmed, cooked.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 MagnesiumMagnesium +16%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +35.4%
Contains more CopperCopper +64.5%
Contains less SodiumSodium -45%
Contains more IronIron +248.8%
Contains more ZincZinc +657.8%
Contains more PhosphorusPhosphorus +25.5%
Contains more ManganeseManganese +18.8%
~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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B6Vitamin B6 +50.1%
Contains more FolateFolate +66.7%
Contains more Vitamin B12Vitamin B12 +96.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.232mg
~equal in Vitamin B3 ~7.143mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +146.7%
Contains more OtherOther +1137.2%
Contains more ProteinProtein +43.6%
~equal in Carbs ~0g
~equal in Water ~68.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +116.8%
Contains more Poly. FatPolyunsaturated fat +477%
~equal in Saturated fat ~1g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Ostrich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Ostrich DV% diff.
Vitamin B12 3.18µg 6.25µg 128%
Zinc 0.64mg 4.85mg 38%
Iron 0.8mg 2.79mg 25%
Vitamin B6 0.818mg 0.545mg 21%
Protein 19.84g 28.49g 17%
Polyunsaturated fat 2.539g 0.44g 14%
Copper 0.25mg 0.152mg 11%
Cholesterol 55mg 85mg 10%
Vitamin B5 1.664mg 1.318mg 7%
Phosphorus 200mg 251mg 7%
Vitamin B2 0.38mg 0.292mg 7%
Fats 6.34g 2.57g 6%
Potassium 490mg 362mg 4%
Vitamin B3 7.86mg 7.143mg 4%
Folate 25µg 15µg 3%
Monounsaturated fat 2.103g 0.97g 3%
Selenium 36.5µg 37.5µg 2%
Vitamin E 0.23mg 2%
Sodium 44mg 80mg 2%
Vitamin B1 0.226mg 0.232mg 1%
Vitamin A 12µg 0µg 1%
Calcium 12mg 6mg 1%
Magnesium 29mg 25mg 1%
Calories 142kcal 145kcal 0%
Manganese 0.016mg 0.019mg 0%
Saturated fat 0.981g 1g 0%
Tryptophan 0.222mg 0.254mg 0%
Threonine 0.87mg 1.25mg 0%
Isoleucine 0.914mg 1.354mg 0%
Leucine 1.613mg 2.315mg 0%
Lysine 1.822mg 2.516mg 0%
Methionine 0.587mg 0.796mg 0%
Phenylalanine 0.775mg 1.176mg 0%
Valine 1.022mg 1.407mg 0%
Histidine 0.584mg 0.716mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Ostrich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
77%
Salmon raw
97%
Ostrich
Minerals Daily Need Coverage Score
49%
Salmon raw
66%
Ostrich

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 0.019g)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $13)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.