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Ostrich vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between ostrich and plums

  • Ostrich is higher than plums in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, vitamin B5, and vitamin B2.
  • Ostrich covers your daily vitamin B12 needs 260% more than plums.
  • The amount of cholesterol in plums is lower.
  • The glycemic index of ostrich is lower.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Plums, raw.

Infographic

Ostrich vs Plum 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%
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +257.1%
Contains more PotassiumPotassium +130.6%
Contains more IronIron +1541.2%
Contains more CopperCopper +166.7%
Contains more ZincZinc +4750%
Contains more PhosphorusPhosphorus +1468.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +173.7%
~equal in Calcium ~6mg

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%
Plum
5
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +728.6%
Contains more Vitamin B2Vitamin B2 +1023.1%
Contains more Vitamin B3Vitamin B3 +1612.9%
Contains more Vitamin B5Vitamin B5 +876.3%
Contains more Vitamin B6Vitamin B6 +1779.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13%
~equal in Vitamin D ~0µg

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
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +3970%
Contains more FatsFats +817.9%
Contains more OtherOther +16.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.3%

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
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +623.9%
Contains more Poly. FatPolyunsaturated fat +900%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ostrich Plum
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ostrich Plum DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 0µg 68%
Protein 28.49g 0.7g 56%
Zinc 4.85mg 0.1mg 43%
Vitamin B3 7.143mg 0.417mg 42%
Vitamin B6 0.545mg 0.029mg 40%
Phosphorus 251mg 16mg 34%
Iron 2.79mg 0.17mg 33%
Cholesterol 85mg 0mg 28%
Vitamin B5 1.318mg 0.135mg 24%
Vitamin B2 0.292mg 0.026mg 20%
Vitamin B1 0.232mg 0.028mg 17%
Vitamin C 0mg 9.5mg 11%
Copper 0.152mg 0.057mg 11%
Potassium 362mg 157mg 6%
Fiber 0g 1.4g 6%
Vitamin K 6.4µg 5%
Calories 145kcal 46kcal 5%
Fructose 3.07g 4%
Magnesium 25mg 7mg 4%
Fats 2.57g 0.28g 4%
Carbs 0g 11.42g 4%
Saturated fat 1g 0.017g 4%
Polyunsaturated fat 0.44g 0.044g 3%
Sodium 80mg 0mg 3%
Folate 15µg 5µg 3%
Vitamin A 0µg 17µg 2%
Monounsaturated fat 0.97g 0.134g 2%
Manganese 0.019mg 0.052mg 1%
Net carbs 0g 10.02g N/A
Calcium 6mg 6mg 0%
Sugar 0g 9.92g N/A
Vitamin E 0.23mg 0.26mg 0%
Choline 1.9mg 0%
Tryptophan 0.254mg 0.009mg 0%
Threonine 1.25mg 0.01mg 0%
Isoleucine 1.354mg 0.014mg 0%
Leucine 2.315mg 0.015mg 0%
Lysine 2.516mg 0.016mg 0%
Methionine 0.796mg 0.008mg 0%
Phenylalanine 1.176mg 0.014mg 0%
Valine 1.407mg 0.016mg 0%
Histidine 0.716mg 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
97%
Ostrich
8%
Plum
Minerals Daily Need Coverage Score
66%
Ostrich
6%
Plum

Comparison summary

Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 80mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.983g)
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 53)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.5)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.