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Ostrich vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between ostrich and chard raw

  • Ostrich has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and vitamin B5; however, chard raw is higher in vitamin A and vitamin C.
  • Ostrich covers your daily need for vitamin B12, 260% more than chard raw.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Ostrich, tip trimmed, cooked and Chard, swiss, raw.

Infographic

Ostrich vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +55%
Contains more ZincZinc +1247.2%
Contains more PhosphorusPhosphorus +445.7%
Contains less SodiumSodium -62.4%
Contains more SeleniumSelenium +4066.7%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +750%
Contains more CopperCopper +17.8%
Contains more ManganeseManganese +1826.3%
~equal in Potassium ~379mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +224.4%
Contains more Vitamin B3Vitamin B3 +1685.8%
Contains more Vitamin B5Vitamin B5 +666.3%
Contains more Vitamin B6Vitamin B6 +450.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +721.7%
~equal in Vitamin D ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Ostrich Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 0.9µg 67%
Protein 28.49g 1.8g 53%
Vitamin B3 7.143mg 0.4mg 42%
Zinc 4.85mg 0.36mg 41%
Vitamin A 0µg 306µg 34%
Vitamin B6 0.545mg 0.099mg 34%
Vitamin C 0mg 30mg 33%
Phosphorus 251mg 46mg 29%
Cholesterol 85mg 0mg 28%
Vitamin B5 1.318mg 0.172mg 23%
Vitamin B2 0.292mg 0.09mg 16%
Vitamin B1 0.232mg 0.04mg 16%
Manganese 0.019mg 0.366mg 15%
Magnesium 25mg 81mg 13%
Iron 2.79mg 1.8mg 12%
Vitamin E 0.23mg 1.89mg 11%
Calories 145kcal 19kcal 6%
Sodium 80mg 213mg 6%
Fiber 0g 1.6g 6%
Calcium 6mg 51mg 5%
Fats 2.57g 0.2g 4%
Saturated fat 1g 0.03g 4%
Copper 0.152mg 0.179mg 3%
Choline 18mg 3%
Monounsaturated fat 0.97g 0.04g 2%
Polyunsaturated fat 0.44g 0.07g 2%
Potassium 362mg 379mg 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Folate 15µg 14µg 0%
Tryptophan 0.254mg 0.017mg 0%
Threonine 1.25mg 0.083mg 0%
Isoleucine 1.354mg 0.147mg 0%
Leucine 2.315mg 0.13mg 0%
Lysine 2.516mg 0.099mg 0%
Methionine 0.796mg 0.019mg 0%
Phenylalanine 1.176mg 0.11mg 0%
Valine 1.407mg 0.11mg 0%
Histidine 0.716mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1482.8%
Contains more FatsFats +1185%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.3%
Contains more OtherOther +272.1%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +2325%
Contains more Poly. FatPolyunsaturated fat +528.6%
Contains less Sat. FatSaturated fat -97%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.