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Ostrich vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between ostrich and dates

  • Ostrich has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, iron, and vitamin B2; however, dates are higher in fiber.
  • Ostrich covers your daily need for vitamin B12, 260% more than dates.
  • The glycemic index of dates is higher.

These are the specific foods used in this comparison Ostrich, tip trimmed, cooked and Dates, deglet noor.

Infographic

Ostrich vs Dates 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%
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more IronIron +173.5%
Contains more ZincZinc +1572.4%
Contains more PhosphorusPhosphorus +304.8%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +81.2%
Contains more CopperCopper +35.5%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +1278.9%

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%
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B1Vitamin B1 +346.2%
Contains more Vitamin B2Vitamin B2 +342.4%
Contains more Vitamin B3Vitamin B3 +460.7%
Contains more Vitamin B5Vitamin B5 +123.8%
Contains more Vitamin B6Vitamin B6 +230.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +26.7%
~equal in Vitamin A ~0µg
~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
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +1062.9%
Contains more FatsFats +559%
Contains more WaterWater +233.7%
Contains more CarbsCarbs +∞%
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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +2594.4%
Contains more Poly. FatPolyunsaturated fat +2215.8%
Contains less Sat. FatSaturated fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Dates DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 3µg 63%
Protein 28.49g 2.45g 52%
Zinc 4.85mg 0.29mg 41%
Vitamin B3 7.143mg 1.274mg 37%
Fiber 0g 8g 32%
Vitamin B6 0.545mg 0.165mg 29%
Cholesterol 85mg 0mg 28%
Phosphorus 251mg 62mg 27%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Iron 2.79mg 1.02mg 22%
Vitamin B2 0.292mg 0.066mg 17%
Vitamin B5 1.318mg 0.589mg 15%
Vitamin B1 0.232mg 0.052mg 15%
Manganese 0.019mg 0.262mg 11%
Potassium 362mg 656mg 9%
Calories 145kcal 282kcal 7%
Copper 0.152mg 0.206mg 6%
Magnesium 25mg 43mg 4%
Saturated fat 1g 0.032g 4%
Calcium 6mg 39mg 3%
Fats 2.57g 0.39g 3%
Polyunsaturated fat 0.44g 0.019g 3%
Sodium 80mg 2mg 3%
Monounsaturated fat 0.97g 0.036g 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Vitamin E 0.23mg 0.05mg 1%
Folate 15µg 19µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Tryptophan 0.254mg 0.012mg 0%
Threonine 1.25mg 0.043mg 0%
Isoleucine 1.354mg 0.049mg 0%
Leucine 2.315mg 0.084mg 0%
Lysine 2.516mg 0.066mg 0%
Methionine 0.796mg 0.022mg 0%
Phenylalanine 1.176mg 0.05mg 0%
Valine 1.407mg 0.071mg 0%
Histidine 0.716mg 0.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Dates
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
12%
Dates
Minerals Daily Need Coverage Score
66%
Ostrich
29%
Dates

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 42)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.968g)
Which food is richer in minerals?
?
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.
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.