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Ostrich vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between ostrich and cheese

  • Ostrich is higher in vitamin B12, vitamin B3, vitamin B6, iron, and vitamin B5, yet cheese is higher in calcium, phosphorus, and vitamin A.
  • Ostrich covers your daily vitamin B12 needs 215% more than cheese.
  • Ostrich contains 121 times more vitamin B3 than cheese. While ostrich contains 7.143mg of vitamin B3, cheese contains only 0.059mg.
  • The amount of sodium in ostrich is lower.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Cheese, cheddar.

Infographic

Ostrich vs Cheese 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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +376.3%
Contains more IronIron +1892.9%
Contains more CopperCopper +406.7%
Contains more ZincZinc +33.2%
Contains less SodiumSodium -87.7%
Contains more SeleniumSelenium +31.6%
Contains more CalciumCalcium +11733.3%
Contains more PhosphorusPhosphorus +81.3%
Contains more ManganeseManganese +42.1%
~equal in Magnesium ~27mg

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%
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +12006.8%
Contains more Vitamin B5Vitamin B5 +221.5%
Contains more Vitamin B6Vitamin B6 +725.8%
Contains more Vitamin B12Vitamin B12 +468.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +208.7%
Contains more Vitamin B2Vitamin B2 +46.6%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ostrich Cheese DV% diff.
Vitamin B12 6.25µg 1.1µg 215%
Saturated fat 1g 18.867g 81%
Calcium 6mg 710mg 70%
Fats 2.57g 33.31g 47%
Vitamin B3 7.143mg 0.059mg 44%
Vitamin B6 0.545mg 0.066mg 37%
Vitamin A 0µg 330µg 37%
Iron 2.79mg 0.14mg 33%
Phosphorus 251mg 455mg 29%
Sodium 80mg 653mg 25%
Monounsaturated fat 0.97g 9.246g 21%
Vitamin B5 1.318mg 0.41mg 18%
Vitamin B1 0.232mg 0.029mg 17%
Selenium 37.5µg 28.5µg 16%
Copper 0.152mg 0.03mg 14%
Calories 145kcal 404kcal 13%
Zinc 4.85mg 3.64mg 11%
Protein 28.49g 22.87g 11%
Vitamin B2 0.292mg 0.428mg 10%
Potassium 362mg 76mg 8%
Polyunsaturated fat 0.44g 1.421g 7%
Cholesterol 85mg 99mg 5%
Folate 15µg 27µg 3%
Vitamin D 0.6µg 3%
Vitamin E 0.23mg 0.71mg 3%
Choline 16.5mg 3%
Vitamin D 24IU 3%
Vitamin K 2.4µg 2%
Carbs 0g 3.09g 1%
Net carbs 0g 3.09g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.48g N/A
Manganese 0.019mg 0.027mg 0%
Trans fat 0.917g N/A
Tryptophan 0.254mg 0.547mg 0%
Threonine 1.25mg 1.044mg 0%
Isoleucine 1.354mg 1.206mg 0%
Leucine 2.315mg 1.939mg 0%
Lysine 2.516mg 1.025mg 0%
Methionine 0.796mg 0.547mg 0%
Phenylalanine 1.176mg 1.074mg 0%
Valine 1.407mg 1.404mg 0%
Histidine 0.716mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more ProteinProtein +24.6%
Contains more WaterWater +85.1%
Contains more FatsFats +1196.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +762.8%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +853.2%
Contains more Poly. FatPolyunsaturated fat +223%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.