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  6. Ostrich vs. Chinese broccoli

Ostrich vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between ostrich and chinese broccoli

  • Ostrich is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and iron, yet chinese broccoli is higher in vitamin A and vitamin C.
  • Ostrich covers your daily vitamin B12 needs 260% more than chinese broccoli.
  • The glycemic index of ostrich is lower.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Broccoli, chinese, cooked.

Infographic

Ostrich vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +398.2%
Contains more CopperCopper +149.2%
Contains more ZincZinc +1143.6%
Contains more PhosphorusPhosphorus +512.2%
Contains more SeleniumSelenium +2784.6%
Contains more CalciumCalcium +1566.7%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +1289.5%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +144.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +1534.6%
Contains more Vitamin B5Vitamin B5 +728.9%
Contains more Vitamin B6Vitamin B6 +678.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +108.7%
Contains more FolateFolate +560%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Chinese broccoli DV% diff.
Vitamin B12 6.25µg 0µg 260%
Vitamin K 84.8µg 71%
Selenium 37.5µg 1.3µg 66%
Protein 28.49g 1.14g 55%
Vitamin B3 7.143mg 0.437mg 42%
Zinc 4.85mg 0.39mg 41%
Vitamin B6 0.545mg 0.07mg 37%
Vitamin C 0mg 28.2mg 31%
Phosphorus 251mg 41mg 30%
Iron 2.79mg 0.56mg 28%
Cholesterol 85mg 0mg 28%
Vitamin B5 1.318mg 0.159mg 23%
Folate 15µg 99µg 21%
Vitamin B2 0.292mg 0.146mg 11%
Vitamin B1 0.232mg 0.095mg 11%
Manganese 0.019mg 0.264mg 11%
Copper 0.152mg 0.061mg 10%
Fiber 0g 2.5g 10%
Vitamin A 0µg 82µg 9%
Calcium 6mg 100mg 9%
Calories 145kcal 22kcal 6%
Choline 25.3mg 5%
Saturated fat 1g 0.11g 4%
Fats 2.57g 0.72g 3%
Sodium 80mg 7mg 3%
Potassium 362mg 261mg 3%
Vitamin E 0.23mg 0.48mg 2%
Monounsaturated fat 0.97g 0.05g 2%
Magnesium 25mg 18mg 2%
Carbs 0g 3.81g 1%
Polyunsaturated fat 0.44g 0.33g 1%
Net carbs 0g 1.31g N/A
Sugar 0g 0.84g N/A
Tryptophan 0.254mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0%
Methionine 0.796mg 0%
Phenylalanine 1.176mg 0%
Valine 1.407mg 0%
Histidine 0.716mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +2399.1%
Contains more FatsFats +256.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.5%
Contains more OtherOther +83.7%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +1840%
Contains more Poly. FatPolyunsaturated fat +33.3%
Contains less Sat. FatSaturated fat -89%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.