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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.49 g
Fats:
2.57 g
Carbs:
0 g
Water:
68.51 g
Other:
0.43 g
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
Saturated fat:
Sat. Fat
1 g
Monounsaturated fat:
Mono. Fat
0.97 g
Polyunsaturated fat:
Poly. Fat
0.44 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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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 price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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 |
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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%
9%
Minerals Daily Need Coverage Score
66%
15%
Comparison summary
Which food is lower in Sugar?
Ostrich is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Ostrich contains less Sodium (difference - 226mg)
Which food is lower in glycemic index?
Ostrich is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Ostrich is relatively richer in minerals
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 0.423g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.