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  6. Ostrich vs. Dried fruit

Ostrich vs. Dried fruit — In-Depth Nutrition Comparison

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How are Ostrich and Dried fruit different?

  • Ostrich is richer in Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, and Phosphorus, while Dried fruit is higher in Fiber, Vitamin E , and Potassium.
  • Ostrich covers your daily need of Vitamin B12 260% more than Dried fruit.

Ostrich, tip trimmed, cooked and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Ostrich vs Dried fruit 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.
Ostrich
Ostrich
4
:
6
Dried fruit
Dried fruit
Contains more Phosphorus +253.5%
Contains more Zinc +1143.6%
Contains more Selenium +1604.5%
Contains more Calcium +816.7%
Contains more Magnesium +28%
Contains more Potassium +221%
Contains less Sodium -87.5%
Contains more Copper +125.7%
Contains more Manganese +1136.8%
Equal in Iron - 2.66
Ostrich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Phosphorus +253.5%
Contains more Zinc +1143.6%
Contains more Selenium +1604.5%
Contains more Calcium +816.7%
Contains more Magnesium +28%
Contains more Potassium +221%
Contains less Sodium -87.5%
Contains more Copper +125.7%
Contains more Manganese +1136.8%
Equal in Iron - 2.66

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.
Ostrich
Ostrich
7
:
5
Dried fruit
Dried fruit
Contains more Vitamin B1 +1446.7%
Contains more Vitamin B2 +294.6%
Contains more Vitamin B3 +175.9%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +281.1%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1782.6%
Contains more Vitamin C +∞%
Ostrich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +1446.7%
Contains more Vitamin B2 +294.6%
Contains more Vitamin B3 +175.9%
Contains more Vitamin B5 +155.4%
Contains more Vitamin B6 +281.1%
Contains more Folate +50%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1782.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ostrich
Ostrich
3
:
2
Dried fruit
Dried fruit
Contains more Protein +740.4%
Contains more Fats +403.9%
Contains more Water +121.8%
Contains more Carbs +∞%
Contains more Other +497.7%
Ostrich
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +740.4%
Contains more Fats +403.9%
Contains more Water +121.8%
Contains more Carbs +∞%
Contains more Other +497.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ostrich
Ostrich
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +1210.8%
Contains more Polyunsaturated fat +494.6%
Contains less Saturated Fat -98.3%
Ostrich
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +1210.8%
Contains more Polyunsaturated fat +494.6%
Contains less Saturated 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 Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ostrich Dried fruit Opinion
Net carbs 0g 55.34g Dried fruit
Protein 28.49g 3.39g Ostrich
Fats 2.57g 0.51g Ostrich
Carbs 0g 62.64g Dried fruit
Calories 145kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0g 53.44g Ostrich
Fiber 0g 7.3g Dried fruit
Calcium 6mg 55mg Dried fruit
Iron 2.79mg 2.66mg Ostrich
Magnesium 25mg 32mg Dried fruit
Phosphorus 251mg 71mg Ostrich
Potassium 362mg 1162mg Dried fruit
Sodium 80mg 10mg Dried fruit
Zinc 4.85mg 0.39mg Ostrich
Copper 0.152mg 0.343mg Dried fruit
Manganese 0.019mg 0.235mg Dried fruit
Selenium 37.5µg 2.2µg Ostrich
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.23mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.232mg 0.015mg Ostrich
Vitamin B2 0.292mg 0.074mg Ostrich
Vitamin B3 7.143mg 2.589mg Ostrich
Vitamin B5 1.318mg 0.516mg Ostrich
Vitamin B6 0.545mg 0.143mg Ostrich
Folate 15µg 10µg Ostrich
Vitamin B12 6.25µg 0µg Ostrich
Vitamin K 3.1µg Dried fruit
Tryptophan 0.254mg 0.016mg Ostrich
Threonine 1.25mg 0.073mg Ostrich
Isoleucine 1.354mg 0.063mg Ostrich
Leucine 2.315mg 0.105mg Ostrich
Lysine 2.516mg 0.083mg Ostrich
Methionine 0.796mg 0.015mg Ostrich
Phenylalanine 1.176mg 0.062mg Ostrich
Valine 1.407mg 0.078mg Ostrich
Histidine 0.716mg 0.047mg Ostrich
Cholesterol 85mg 0mg Dried fruit
Saturated Fat 1g 0.017g Dried fruit
Monounsaturated Fat 0.97g 0.074g Ostrich
Polyunsaturated fat 0.44g 0.074g Ostrich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
105%
Ostrich
38%
Dried fruit
Minerals Daily Need Coverage Score
66%
Ostrich
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 31)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.983g)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.