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Ostrich vs Beef tenderloin - In-Depth Nutrition Comparison

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A recap on differences between Ostrich and Beef tenderloin

  • Ostrich is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin B1, Zinc, and Phosphorus, yet Beef tenderloin is higher in Monounsaturated Fat.
  • Ostrich covers your daily Vitamin B12 needs 158% more than Beef tenderloin.
  • Ostrich contains 5 times more Vitamin B5 than Beef tenderloin. While Ostrich contains 1.318mg of Vitamin B5, Beef tenderloin contains only 0.25mg.
  • The amount of Saturated Fat in Ostrich is lower.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Ostrich vs Beef tenderloin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +13.6%
Contains more Phosphorus +23.6%
Contains more Zinc +20.3%
Contains more Copper +23.6%
Contains more Calcium +50%
Contains more Iron +11.5%
Contains less Sodium -28.8%
Equal in Potassium - 331
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 105% 18% 108% 32% 11% 133% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Contains more Magnesium +13.6%
Contains more Phosphorus +23.6%
Contains more Zinc +20.3%
Contains more Copper +23.6%
Contains more Calcium +50%
Contains more Iron +11.5%
Contains less Sodium -28.8%
Equal in Potassium - 331

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +157.8%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +427.2%
Contains more Vitamin B6 +118%
Contains more Folate +87.5%
Contains more Vitamin B12 +154.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Contains more Vitamin B1 +157.8%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +427.2%
Contains more Vitamin B6 +118%
Contains more Folate +87.5%
Contains more Vitamin B12 +154.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ostrich Beef tenderloin
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Ostrich Beef tenderloin Opinion
Net carbs 0g 0g
Protein 28.49g 23.9g Ostrich
Fats 2.57g 24.6g Beef tenderloin
Carbs 0g 0g
Calories 145kcal 324kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 9mg Beef tenderloin
Iron 2.79mg 3.11mg Beef tenderloin
Magnesium 25mg 22mg Ostrich
Phosphorus 251mg 203mg Ostrich
Potassium 362mg 331mg Ostrich
Sodium 80mg 57mg Beef tenderloin
Zinc 4.85mg 4.03mg Ostrich
Copper 0.152mg 0.123mg Ostrich
Vitamin A 0IU 0IU
Vitamin E 0.23mg mg Ostrich
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.09mg Ostrich
Vitamin B2 0.292mg 0.26mg Ostrich
Vitamin B3 7.143mg 3mg Ostrich
Vitamin B5 1.318mg 0.25mg Ostrich
Vitamin B6 0.545mg 0.25mg Ostrich
Folate 15µg 8µg Ostrich
Vitamin B12 6.25µg 2.46µg Ostrich
Vitamin K µg µg
Tryptophan 0.254mg 0.268mg Beef tenderloin
Threonine 1.25mg 1.044mg Ostrich
Isoleucine 1.354mg 1.075mg Ostrich
Leucine 2.315mg 1.889mg Ostrich
Lysine 2.516mg 1.989mg Ostrich
Methionine 0.796mg 0.612mg Ostrich
Phenylalanine 1.176mg 0.933mg Ostrich
Valine 1.407mg 1.163mg Ostrich
Histidine 0.716mg 0.818mg Beef tenderloin
Cholesterol 85mg 85mg
Trans Fat g g
Saturated Fat 1g 9.72g Ostrich
Monounsaturated Fat 0.97g 10.27g Beef tenderloin
Polyunsaturated fat 0.44g 1g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Beef tenderloin
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
105
Ostrich
44
Beef tenderloin
Mineral Summary Score
57
Ostrich
51
Beef tenderloin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
171%
Ostrich
143%
Beef tenderloin
Carbohydrates
0%
Ostrich
0%
Beef tenderloin
Fats
12%
Ostrich
114%
Beef tenderloin

Comparison summary

Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 8.72g)
Which food is richer in vitamins?
Ostrich
Ostrich is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 23mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (85 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.