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  6. Ostrich vs. Navy bean raw

Ostrich vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between ostrich and navy bean raw

  • Ostrich has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus; however, navy bean raw has more folate, copper, and vitamin C.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • Navy bean raw has a higher glycemic index than ostrich.

The food varieties used in the comparison are Ostrich, tip trimmed, cooked and Beans, navy, mature seeds, sprouted, raw.

Infographic

Ostrich vs Navy bean raw 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +44.6%
Contains more ZincZinc +444.9%
Contains more PhosphorusPhosphorus +151%
Contains more SeleniumSelenium +6150%
Contains more MagnesiumMagnesium +304%
Contains more CalciumCalcium +150%
Contains more CopperCopper +134.2%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +2047.4%

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% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B3Vitamin B3 +485.5%
Contains more Vitamin B5Vitamin B5 +59.8%
Contains more Vitamin B6Vitamin B6 +185.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +68.1%
Contains more FolateFolate +780%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ostrich Navy bean raw DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 0.6µg 67%
Protein 28.49g 6.15g 45%
Vitamin B3 7.143mg 1.22mg 37%
Zinc 4.85mg 0.89mg 36%
Folate 15µg 132µg 29%
Cholesterol 85mg 0mg 28%
Vitamin B6 0.545mg 0.191mg 27%
Copper 0.152mg 0.356mg 23%
Phosphorus 251mg 100mg 22%
Vitamin C 0mg 18.8mg 21%
Magnesium 25mg 101mg 18%
Manganese 0.019mg 0.408mg 17%
Vitamin B1 0.232mg 0.39mg 13%
Iron 2.79mg 1.93mg 11%
Vitamin B5 1.318mg 0.825mg 10%
Vitamin B2 0.292mg 0.215mg 6%
Saturated fat 1g 0.085g 4%
Calories 145kcal 67kcal 4%
Carbs 0g 13.05g 4%
Sodium 80mg 13mg 3%
Fats 2.57g 0.7g 3%
Vitamin E 0.23mg 2%
Potassium 362mg 307mg 2%
Monounsaturated fat 0.97g 0.052g 2%
Calcium 6mg 15mg 1%
Net carbs 0g 13.05g N/A
Polyunsaturated fat 0.44g 0.407g 0%
Tryptophan 0.254mg 0.064mg 0%
Threonine 1.25mg 0.258mg 0%
Isoleucine 1.354mg 0.273mg 0%
Leucine 2.315mg 0.442mg 0%
Lysine 2.516mg 0.35mg 0%
Methionine 0.796mg 0.064mg 0%
Phenylalanine 1.176mg 0.31mg 0%
Valine 1.407mg 0.316mg 0%
Histidine 0.716mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +363.3%
Contains more FatsFats +267.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.5%
Contains more OtherOther +120.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1765.4%
Contains less Sat. FatSaturated fat -91.5%
~equal in Polyunsaturated fat ~0.407g

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.