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  6. Ostrich vs. Green beans

Ostrich vs. Green beans — In-Depth Nutrition Comparison

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How are ostrich and green beans different?

  • Ostrich has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, vitamin B5, and vitamin B2 than green beans.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index (0) than green beans (20).

Ostrich, tip trimmed, cooked and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Ostrich vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +147.9%
Contains more IronIron +329.2%
Contains more CopperCopper +166.7%
Contains more ZincZinc +1840%
Contains more PhosphorusPhosphorus +765.5%
Contains more SeleniumSelenium +18650%
Contains more CalciumCalcium +633.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1400%

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B2Vitamin B2 +201%
Contains more Vitamin B3Vitamin B3 +1063.4%
Contains more Vitamin B5Vitamin B5 +1681.1%
Contains more Vitamin B6Vitamin B6 +873.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Green beans DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 0.2µg 68%
Protein 28.49g 1.89g 53%
Zinc 4.85mg 0.25mg 42%
Vitamin B3 7.143mg 0.614mg 41%
Vitamin K 47.9µg 40%
Vitamin B6 0.545mg 0.056mg 38%
Phosphorus 251mg 29mg 32%
Cholesterol 85mg 0mg 28%
Iron 2.79mg 0.65mg 27%
Vitamin B5 1.318mg 0.074mg 25%
Vitamin B2 0.292mg 0.097mg 15%
Fiber 0g 3.2g 13%
Vitamin B1 0.232mg 0.074mg 13%
Manganese 0.019mg 0.285mg 12%
Vitamin C 0mg 9.7mg 11%
Copper 0.152mg 0.057mg 11%
Calories 145kcal 35kcal 6%
Potassium 362mg 146mg 6%
Folate 15µg 33µg 5%
Fats 2.57g 0.28g 4%
Calcium 6mg 44mg 4%
Vitamin A 0µg 32µg 4%
Saturated fat 1g 0.064g 4%
Carbs 0g 7.88g 3%
Sodium 80mg 1mg 3%
Choline 16.9mg 3%
Magnesium 25mg 18mg 2%
Vitamin E 0.23mg 0.46mg 2%
Monounsaturated fat 0.97g 0.011g 2%
Polyunsaturated fat 0.44g 0.145g 2%
Net carbs 0g 4.68g N/A
Sugar 0g 3.63g N/A
Tryptophan 0.254mg 0.02mg 0%
Threonine 1.25mg 0.082mg 0%
Isoleucine 1.354mg 0.069mg 0%
Leucine 2.315mg 0.116mg 0%
Lysine 2.516mg 0.091mg 0%
Methionine 0.796mg 0.023mg 0%
Phenylalanine 1.176mg 0.069mg 0%
Valine 1.407mg 0.093mg 0%
Histidine 0.716mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1407.4%
Contains more FatsFats +817.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.2%
Contains more OtherOther +69.8%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +8718.2%
Contains more Poly. FatPolyunsaturated fat +203.4%
Contains less Sat. FatSaturated fat -93.6%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.