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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 vitamin A, fiber, and vitamin E.
  • Ostrich covers your daily need for vitamin B12, 260% more than dried fruit.
  • Dried fruit has a higher glycemic index (31) than ostrich (0).

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.
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +1143.6%
Contains more PhosphorusPhosphorus +253.5%
Contains more SeleniumSelenium +1604.5%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +221%
Contains more CopperCopper +125.7%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +1136.8%
~equal in Iron ~2.66mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +1446.7%
Contains more Vitamin B2Vitamin B2 +294.6%
Contains more Vitamin B3Vitamin B3 +175.9%
Contains more Vitamin B5Vitamin B5 +155.4%
Contains more Vitamin B6Vitamin B6 +281.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1782.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Dried fruit DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 2.2µg 64%
Protein 28.49g 3.39g 50%
Zinc 4.85mg 0.39mg 41%
Vitamin B6 0.545mg 0.143mg 31%
Fiber 0g 7.3g 29%
Cholesterol 85mg 0mg 28%
Vitamin B3 7.143mg 2.589mg 28%
Vitamin E 0.23mg 4.33mg 27%
Phosphorus 251mg 71mg 26%
Potassium 362mg 1162mg 24%
Carbs 0g 62.64g 21%
Copper 0.152mg 0.343mg 21%
Vitamin A 0µg 180µg 20%
Vitamin B1 0.232mg 0.015mg 18%
Vitamin B2 0.292mg 0.074mg 17%
Vitamin B5 1.318mg 0.516mg 16%
Fructose 12.47g 16%
Manganese 0.019mg 0.235mg 9%
Calories 145kcal 241kcal 5%
Calcium 6mg 55mg 5%
Saturated fat 1g 0.017g 4%
Sodium 80mg 10mg 3%
Fats 2.57g 0.51g 3%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Monounsaturated fat 0.97g 0.074g 2%
Iron 2.79mg 2.66mg 2%
Magnesium 25mg 32mg 2%
Polyunsaturated fat 0.44g 0.074g 2%
Vitamin C 0mg 1mg 1%
Folate 15µg 10µg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.254mg 0.016mg 0%
Threonine 1.25mg 0.073mg 0%
Isoleucine 1.354mg 0.063mg 0%
Leucine 2.315mg 0.105mg 0%
Lysine 2.516mg 0.083mg 0%
Methionine 0.796mg 0.015mg 0%
Phenylalanine 1.176mg 0.062mg 0%
Valine 1.407mg 0.078mg 0%
Histidine 0.716mg 0.047mg 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
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 ProteinProtein +740.4%
Contains more FatsFats +403.9%
Contains more WaterWater +121.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +497.7%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +1210.8%
Contains more Poly. FatPolyunsaturated fat +494.6%
Contains less Sat. FatSaturated fat -98.3%

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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. 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.