Ostrich vs. Bean raw — In-Depth Nutrition Comparison
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How are ostrich and bean raw different?
- Ostrich is richer in vitamin B12 and vitamin B3, while bean raw is higher in folate, copper, fiber, manganese, vitamin B1, magnesium, potassium, and iron.
- Ostrich covers your daily need for vitamin B12, 260% more than bean raw.
- Ostrich contains 6 times more vitamin B3 than bean raw. Ostrich contains 7.143mg of vitamin B3, while bean raw contains 1.174mg.
- Bean raw has a higher glycemic index (33) than ostrich (0).
Ostrich, tip trimmed, cooked and Beans, pinto, mature seeds, raw types were used in this article.
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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 ZincZinc | +112.7% |
| Contains more SeleniumSelenium | +34.4% |
| Contains more MagnesiumMagnesium | +604% |
| Contains more CalciumCalcium | +1783.3% |
| Contains more PotassiumPotassium | +284.8% |
| Contains more IronIron | +81.7% |
| Contains more CopperCopper | +487.5% |
| Contains more PhosphorusPhosphorus | +63.7% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +5942.1% |
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 B2Vitamin B2 | +37.7% |
| Contains more Vitamin B3Vitamin B3 | +508.4% |
| Contains more Vitamin B5Vitamin B5 | +67.9% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +207.3% |
| Contains more FolateFolate | +3400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 6.25µg | 0µg | 260% |
| Folate | 15µg | 525µg | 128% |
| Copper | 0.152mg | 0.893mg | 82% |
| Fiber | 0g | 15.5g | 62% |
| Manganese | 0.019mg | 1.148mg | 49% |
| Vitamin B1 | 0.232mg | 0.713mg | 40% |
| Vitamin B3 | 7.143mg | 1.174mg | 37% |
| Magnesium | 25mg | 176mg | 36% |
| Potassium | 362mg | 1393mg | 30% |
| Iron | 2.79mg | 5.07mg | 29% |
| Cholesterol | 85mg | 0mg | 28% |
| Zinc | 4.85mg | 2.28mg | 23% |
| Phosphorus | 251mg | 411mg | 23% |
| Carbs | 0g | 62.55g | 21% |
| Selenium | 37.5µg | 27.9µg | 17% |
| Starch | 34.17g | 14% | |
| Protein | 28.49g | 21.42g | 14% |
| Choline | 66.2mg | 12% | |
| Calcium | 6mg | 113mg | 11% |
| Vitamin B5 | 1.318mg | 0.785mg | 11% |
| Calories | 145kcal | 347kcal | 10% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B2 | 0.292mg | 0.212mg | 6% |
| Vitamin B6 | 0.545mg | 0.474mg | 5% |
| Vitamin K | 5.6µg | 5% | |
| Sodium | 80mg | 12mg | 3% |
| Saturated fat | 1g | 0.235g | 3% |
| Monounsaturated fat | 0.97g | 0.229g | 2% |
| Fats | 2.57g | 1.23g | 2% |
| Net carbs | 0g | 47.05g | N/A |
| Sugar | 0g | 2.11g | N/A |
| Vitamin E | 0.23mg | 0.21mg | 0% |
| Polyunsaturated fat | 0.44g | 0.407g | 0% |
| Tryptophan | 0.254mg | 0.237mg | 0% |
| Threonine | 1.25mg | 0.81mg | 0% |
| Isoleucine | 1.354mg | 0.871mg | 0% |
| Leucine | 2.315mg | 1.558mg | 0% |
| Lysine | 2.516mg | 1.356mg | 0% |
| Methionine | 0.796mg | 0.259mg | 0% |
| Phenylalanine | 1.176mg | 1.095mg | 0% |
| Valine | 1.407mg | 0.998mg | 0% |
| Histidine | 0.716mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33% |
| Contains more FatsFats | +108.9% |
| Contains more WaterWater | +504.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +707% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +323.6% |
| Contains less Sat. FatSaturated fat | -76.5% |
~equal in
Polyunsaturated fat
~0.407g