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Ostrich vs Flank steak - In-Depth Nutrition Comparison

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The main differences between Ostrich and Flank steak

  • Ostrich is richer in Vitamin B12, Vitamin B5, Selenium, Iron, Vitamin B1, Vitamin B2, Copper, and Phosphorus, yet Flank steak is richer in Monounsaturated Fat.
  • Daily need coverage for Vitamin B12 from Ostrich is 193% higher.
  • Ostrich contains 3 times more Vitamin B1 than Flank steak. Ostrich contains 0.232mg of Vitamin B1, while Flank steak contains 0.075mg.
  • Ostrich contains less Saturated Fat.

Food types used in this article are Ostrich, tip trimmed, cooked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Ostrich vs Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +60.3%
Contains more Phosphorus +19.5%
Contains more Copper +85.4%
Contains more Calcium +233.3%
Contains less Sodium -30%
Equal in Magnesium - 23
Equal in Potassium - 339
Equal in Zinc - 4.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 105% 18% 108% 32% 11% 133% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Iron +60.3%
Contains more Phosphorus +19.5%
Contains more Copper +85.4%
Contains more Calcium +233.3%
Contains less Sodium -30%
Equal in Magnesium - 23
Equal in Potassium - 339
Equal in Zinc - 4.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +209.3%
Contains more Vitamin B2 +119.5%
Contains more Vitamin B5 +141.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +283.4%
Contains more Vitamin E +65.2%
Equal in Vitamin B3 - 7.363
Equal in Vitamin B6 - 0.579
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin B1 +209.3%
Contains more Vitamin B2 +119.5%
Contains more Vitamin B5 +141.8%
Contains more Folate +66.7%
Contains more Vitamin B12 +283.4%
Contains more Vitamin E +65.2%
Equal in Vitamin B3 - 7.363
Equal in Vitamin B6 - 0.579

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ostrich Flank steak
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ostrich Flank steak Opinion
Net carbs 0g 0g
Protein 28.49g 27.66g Ostrich
Fats 2.57g 8.23g Flank steak
Carbs 0g 0g
Calories 145kcal 192kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 20mg Flank steak
Iron 2.79mg 1.74mg Ostrich
Magnesium 25mg 23mg Ostrich
Phosphorus 251mg 210mg Ostrich
Potassium 362mg 339mg Ostrich
Sodium 80mg 56mg Flank steak
Zinc 4.85mg 4.9mg Flank steak
Copper 0.152mg 0.082mg Ostrich
Vitamin A 0IU 0IU
Vitamin E 0.23mg 0.38mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0mg
Vitamin B1 0.232mg 0.075mg Ostrich
Vitamin B2 0.292mg 0.133mg Ostrich
Vitamin B3 7.143mg 7.363mg Flank steak
Vitamin B5 1.318mg 0.545mg Ostrich
Vitamin B6 0.545mg 0.579mg Flank steak
Folate 15µg 9µg Ostrich
Vitamin B12 6.25µg 1.63µg Ostrich
Vitamin K µg 1.4µg Flank steak
Tryptophan 0.254mg 0.182mg Ostrich
Threonine 1.25mg 1.105mg Ostrich
Isoleucine 1.354mg 1.259mg Ostrich
Leucine 2.315mg 2.201mg Ostrich
Lysine 2.516mg 2.338mg Ostrich
Methionine 0.796mg 0.72mg Ostrich
Phenylalanine 1.176mg 1.093mg Ostrich
Valine 1.407mg 1.372mg Ostrich
Histidine 0.716mg 0.883mg Flank steak
Cholesterol 85mg 79mg Flank steak
Trans Fat g g
Saturated Fat 1g 3.395g Ostrich
Monounsaturated Fat 0.97g 3.317g Flank steak
Polyunsaturated fat 0.44g 0.322g Ostrich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Flank steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
105
Ostrich
48
Flank steak
Mineral Summary Score
57
Ostrich
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
171%
Ostrich
166%
Flank steak
Carbohydrates
0%
Ostrich
0%
Flank steak
Fats
12%
Ostrich
38%
Flank steak

Comparison summary

Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 2.395g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.