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  6. Ostrich vs. Romano cheese

Ostrich vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between ostrich and romano cheese

  • Ostrich is richer in vitamin B12, vitamin B3, selenium, vitamin B6, iron, and zinc, yet romano cheese is richer in calcium and phosphorus.
  • Daily need coverage for vitamin B12 for ostrich is 214% higher.
  • Ostrich contains 93 times more vitamin B3 than romano cheese. Ostrich contains 7.143mg of vitamin B3, while romano cheese contains 0.077mg.
  • Ostrich contains less saturated fat.
  • Ostrich has a lower glycemic index than romano cheese.

Food types used in this article are Ostrich, tip trimmed, cooked and Cheese, romano.

Infographic

Ostrich vs Romano 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +320.9%
Contains more IronIron +262.3%
Contains more CopperCopper +406.7%
Contains more ZincZinc +88%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +158.6%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +17633.3%
Contains more PhosphorusPhosphorus +202.8%
~equal in Manganese ~0.02mg

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 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +527%
Contains more Vitamin B3Vitamin B3 +9176.6%
Contains more Vitamin B5Vitamin B5 +210.8%
Contains more Vitamin B6Vitamin B6 +541.2%
Contains more Vitamin B12Vitamin B12 +458%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.23mg

All nutrients comparison - raw data values

Nutrient Ostrich Romano cheese DV% diff.
Vitamin B12 6.25µg 1.12µg 214%
Calcium 6mg 1064mg 106%
Saturated fat 1g 17.115g 73%
Phosphorus 251mg 760mg 73%
Sodium 80mg 1433mg 59%
Vitamin B3 7.143mg 0.077mg 44%
Selenium 37.5µg 14.5µg 42%
Fats 2.57g 26.94g 37%
Vitamin B6 0.545mg 0.085mg 35%
Iron 2.79mg 0.77mg 25%
Zinc 4.85mg 2.58mg 21%
Vitamin B5 1.318mg 0.424mg 18%
Monounsaturated fat 0.97g 7.838g 17%
Vitamin B1 0.232mg 0.037mg 16%
Copper 0.152mg 0.03mg 14%
Calories 145kcal 387kcal 12%
Vitamin A 0µg 96µg 11%
Potassium 362mg 86mg 8%
Protein 28.49g 31.8g 7%
Cholesterol 85mg 104mg 6%
Vitamin B2 0.292mg 0.37mg 6%
Magnesium 25mg 41mg 4%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin K 2.2µg 2%
Folate 15µg 7µg 2%
Carbs 0g 3.63g 1%
Polyunsaturated fat 0.44g 0.593g 1%
Net carbs 0g 3.63g N/A
Sugar 0g 0.73g N/A
Vitamin E 0.23mg 0.23mg 0%
Manganese 0.019mg 0.02mg 0%
Tryptophan 0.254mg 0.429mg 0%
Threonine 1.25mg 1.171mg 0%
Isoleucine 1.354mg 1.685mg 0%
Leucine 2.315mg 3.071mg 0%
Lysine 2.516mg 2.941mg 0%
Methionine 0.796mg 0.852mg 0%
Phenylalanine 1.176mg 1.71mg 0%
Valine 1.407mg 2.183mg 0%
Histidine 0.716mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +121.6%
Contains more ProteinProtein +11.6%
Contains more FatsFats +948.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1462.8%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +708%
Contains more Poly. FatPolyunsaturated fat +34.8%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.