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Ostrich vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between ostrich and mashed potato

  • Ostrich is higher than mashed potato in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, iron, phosphorus, vitamin B2, and vitamin B1.
  • Ostrich covers your daily vitamin B12 needs 258% more than mashed potato.
  • The glycemic index of ostrich is lower.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Fast foods, potato, mashed.

Infographic

Ostrich vs Mashed potato infographic
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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.
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +26.6%
Contains more IronIron +800%
Contains more CopperCopper +334.3%
Contains more ZincZinc +2104.5%
Contains more PhosphorusPhosphorus +325.4%
Contains less SodiumSodium -73.9%
Contains more SeleniumSelenium +4587.5%
Contains more CalciumCalcium +200%
Contains more ManganeseManganese +415.8%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +1446.7%
Contains more Vitamin B2Vitamin B2 +1846.7%
Contains more Vitamin B3Vitamin B3 +561.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +354.2%
Contains more Vitamin B12Vitamin B12 +8828.6%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +82.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1626.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.2%
Contains more OtherOther +193%
~equal in Fats ~2.82g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +34.7%
Contains less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +205%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ostrich Mashed potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ostrich Mashed potato DV% diff.
Vitamin B12 6.25µg 0.07µg 258%
Selenium 37.5µg 0.8µg 67%
Protein 28.49g 1.65g 54%
Zinc 4.85mg 0.22mg 42%
Vitamin B3 7.143mg 1.08mg 38%
Vitamin B6 0.545mg 0.12mg 33%
Iron 2.79mg 0.31mg 31%
Cholesterol 85mg 0mg 28%
Phosphorus 251mg 59mg 27%
Vitamin B5 1.318mg 26%
Vitamin B2 0.292mg 0.015mg 21%
Vitamin B1 0.232mg 0.015mg 18%
Copper 0.152mg 0.035mg 13%
Sodium 80mg 306mg 10%
Polyunsaturated fat 0.44g 1.342g 6%
Carbs 0g 14.65g 5%
Fiber 0g 1.3g 5%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Calories 145kcal 89kcal 3%
Manganese 0.019mg 0.098mg 3%
Potassium 362mg 286mg 2%
Magnesium 25mg 15mg 2%
Folate 15µg 9µg 2%
Choline 13.4mg 2%
Saturated fat 1g 0.577g 2%
Vitamin E 0.23mg 0.42mg 1%
Calcium 6mg 18mg 1%
Monounsaturated fat 0.97g 0.72g 1%
Fats 2.57g 2.82g 0%
Net carbs 0g 13.35g N/A
Sugar 0g 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.254mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0%
Methionine 0.796mg 0%
Phenylalanine 1.176mg 0%
Valine 1.407mg 0%
Histidine 0.716mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
97%
Ostrich
9%
Mashed potato
Minerals Daily Need Coverage Score
66%
Ostrich
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 226mg)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.423g)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.