Ostrich vs. Egg white — In-Depth Nutrition Comparison
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Significant differences between ostrich and egg whites
- The amount of vitamin B12, vitamin B3, zinc, vitamin B6, iron, phosphorus, selenium, vitamin B5, and vitamin B1 in ostrich is higher than in egg whites.
- Ostrich covers your daily vitamin B12 needs 257% more than egg whites.
Specific food types used in this comparison are Ostrich, tip trimmed, cooked and Egg, white, raw, fresh.
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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.
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more PotassiumPotassium | +122.1% |
| Contains more IronIron | +3387.5% |
| Contains more CopperCopper | +560.9% |
| Contains more ZincZinc | +16066.7% |
| Contains more PhosphorusPhosphorus | +1573.3% |
| Contains less SodiumSodium | -51.8% |
| Contains more ManganeseManganese | +72.7% |
| Contains more SeleniumSelenium | +87.5% |
| Contains more CalciumCalcium | +16.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5700% |
| Contains more Vitamin B3Vitamin B3 | +6702.9% |
| Contains more Vitamin B5Vitamin B5 | +593.7% |
| Contains more Vitamin B6Vitamin B6 | +10800% |
| Contains more Vitamin B12Vitamin B12 | +6844.4% |
| Contains more FolateFolate | +275% |
| Contains more Vitamin B2Vitamin B2 | +50.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +161.4% |
| Contains more FatsFats | +1411.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +27.8% |
| Contains more OtherOther | +46.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 6.25µg | 0.09µg | 257% |
| Vitamin B3 | 7.143mg | 0.105mg | 44% |
| Zinc | 4.85mg | 0.03mg | 44% |
| Vitamin B6 | 0.545mg | 0.005mg | 42% |
| Protein | 28.49g | 10.9g | 35% |
| Iron | 2.79mg | 0.08mg | 34% |
| Phosphorus | 251mg | 15mg | 34% |
| Selenium | 37.5µg | 20µg | 32% |
| Cholesterol | 85mg | 0mg | 28% |
| Vitamin B5 | 1.318mg | 0.19mg | 23% |
| Vitamin B1 | 0.232mg | 0.004mg | 19% |
| Copper | 0.152mg | 0.023mg | 14% |
| Vitamin B2 | 0.292mg | 0.439mg | 11% |
| Potassium | 362mg | 163mg | 6% |
| Saturated fat | 1g | 0g | 5% |
| Calories | 145kcal | 52kcal | 5% |
| Fats | 2.57g | 0.17g | 4% |
| Sodium | 80mg | 166mg | 4% |
| Magnesium | 25mg | 11mg | 3% |
| Folate | 15µg | 4µg | 3% |
| Polyunsaturated fat | 0.44g | 0g | 3% |
| Monounsaturated fat | 0.97g | 0g | 2% |
| Vitamin E | 0.23mg | 0mg | 2% |
| Carbs | 0g | 0.73g | 0% |
| Net carbs | 0g | 0.73g | N/A |
| Calcium | 6mg | 7mg | 0% |
| Sugar | 0g | 0.71g | N/A |
| Manganese | 0.019mg | 0.011mg | 0% |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.254mg | 0.125mg | 0% |
| Threonine | 1.25mg | 0.449mg | 0% |
| Isoleucine | 1.354mg | 0.661mg | 0% |
| Leucine | 2.315mg | 1.016mg | 0% |
| Lysine | 2.516mg | 0.806mg | 0% |
| Methionine | 0.796mg | 0.399mg | 0% |
| Phenylalanine | 1.176mg | 0.686mg | 0% |
| Valine | 1.407mg | 0.809mg | 0% |
| Histidine | 0.716mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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%
10%
Minerals Daily Need Coverage Score
66%
17%
Comparison summary
Which food is lower in Sugar?
Ostrich is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Ostrich contains less Sodium (difference - 86mg)
Which food is cheaper?
Ostrich is cheaper (difference - $1)
Which food is richer in minerals?
Ostrich is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 1g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
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.