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Ostrich vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between ostrich and cassava

  • Ostrich has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and vitamin B5; however, cassava is richer in vitamin C.
  • Ostrich covers your daily vitamin B12 needs 260% more than cassava.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of ostrich is 0.

Specific food types used in this comparison are Ostrich, tip trimmed, cooked and Cassava, raw.

Infographic

Ostrich vs Cassava infographic
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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.
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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +933.3%
Contains more CopperCopper +52%
Contains more ZincZinc +1326.5%
Contains more PhosphorusPhosphorus +829.6%
Contains more SeleniumSelenium +5257.1%
Contains more CalciumCalcium +166.7%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +1921.1%

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.
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +508.3%
Contains more Vitamin B3Vitamin B3 +736.4%
Contains more Vitamin B5Vitamin B5 +1131.8%
Contains more Vitamin B6Vitamin B6 +519.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Cassava DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 0.7µg 67%
Protein 28.49g 1.36g 54%
Zinc 4.85mg 0.34mg 41%
Vitamin B3 7.143mg 0.854mg 39%
Vitamin B6 0.545mg 0.088mg 35%
Iron 2.79mg 0.27mg 32%
Phosphorus 251mg 27mg 32%
Cholesterol 85mg 0mg 28%
Vitamin B5 1.318mg 0.107mg 24%
Vitamin C 0mg 20.6mg 23%
Vitamin B2 0.292mg 0.048mg 19%
Manganese 0.019mg 0.384mg 16%
Carbs 0g 38.06g 13%
Vitamin B1 0.232mg 0.087mg 12%
Fiber 0g 1.8g 7%
Copper 0.152mg 0.1mg 6%
Choline 23.7mg 4%
Saturated fat 1g 0.074g 4%
Fats 2.57g 0.28g 4%
Sodium 80mg 14mg 3%
Folate 15µg 27µg 3%
Potassium 362mg 271mg 3%
Polyunsaturated fat 0.44g 0.048g 3%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.97g 0.075g 2%
Calories 145kcal 160kcal 1%
Calcium 6mg 16mg 1%
Magnesium 25mg 21mg 1%
Net carbs 0g 36.26g N/A
Sugar 0g 1.7g N/A
Vitamin E 0.23mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.254mg 0.019mg 0%
Threonine 1.25mg 0.028mg 0%
Isoleucine 1.354mg 0.027mg 0%
Leucine 2.315mg 0.039mg 0%
Lysine 2.516mg 0.044mg 0%
Methionine 0.796mg 0.011mg 0%
Phenylalanine 1.176mg 0.026mg 0%
Valine 1.407mg 0.035mg 0%
Histidine 0.716mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +1994.9%
Contains more FatsFats +817.9%
Contains more WaterWater +14.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +44.2%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +1193.3%
Contains more Poly. FatPolyunsaturated fat +816.7%
Contains less Sat. FatSaturated fat -92.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.