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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 for 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" 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more IronIron +60.3%
Contains more CopperCopper +85.4%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +111.1%
Contains more SeleniumSelenium +27.6%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -30%
~equal in Magnesium ~23mg
~equal in Potassium ~339mg
~equal in Zinc ~4.9mg

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin B1Vitamin B1 +209.3%
Contains more Vitamin B2Vitamin B2 +119.5%
Contains more Vitamin B5Vitamin B5 +141.8%
Contains more Vitamin B12Vitamin B12 +283.4%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +65.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.363mg
~equal in Vitamin B6 ~0.579mg

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more OtherOther +-816.7%
Contains more FatsFats +220.2%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Water ~64.17g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Poly. FatPolyunsaturated fat +36.6%
Contains more Mono. FatMonounsaturated fat +242%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ostrich Flank steak
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 6.25µg 1.63µg 193%
Choline 105.4mg 19%
Vitamin B5 1.318mg 0.545mg 15%
Selenium 37.5µg 29.4µg 15%
Vitamin B1 0.232mg 0.075mg 13%
Iron 2.79mg 1.74mg 13%
Vitamin B2 0.292mg 0.133mg 12%
Saturated fat 1g 3.395g 11%
Fats 2.57g 8.23g 9%
Copper 0.152mg 0.082mg 8%
Monounsaturated fat 0.97g 3.317g 6%
Phosphorus 251mg 210mg 6%
Vitamin B6 0.545mg 0.579mg 3%
Folate 15µg 9µg 2%
Protein 28.49g 27.66g 2%
Calories 145kcal 192kcal 2%
Cholesterol 85mg 79mg 2%
Polyunsaturated fat 0.44g 0.322g 1%
Vitamin B3 7.143mg 7.363mg 1%
Vitamin E 0.23mg 0.38mg 1%
Sodium 80mg 56mg 1%
Vitamin K 1.4µg 1%
Potassium 362mg 339mg 1%
Calcium 6mg 20mg 1%
Magnesium 25mg 23mg 0%
Zinc 4.85mg 4.9mg 0%
Manganese 0.019mg 0.009mg 0%
Tryptophan 0.254mg 0.182mg 0%
Threonine 1.25mg 1.105mg 0%
Isoleucine 1.354mg 1.259mg 0%
Leucine 2.315mg 2.201mg 0%
Lysine 2.516mg 2.338mg 0%
Methionine 0.796mg 0.72mg 0%
Phenylalanine 1.176mg 1.093mg 0%
Valine 1.407mg 1.372mg 0%
Histidine 0.716mg 0.883mg 0%

Which food is preferable for your diet?

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

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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
49%
Flank steak
Minerals Daily Need Coverage Score
66%
Ostrich
54%
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 is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 24mg)
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

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. 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.