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  6. Ostrich vs. Mixed nuts

Ostrich vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between ostrich and mixed nuts

  • Ostrich has more vitamin B12; however, mixed nuts are higher in manganese, copper, vitamin E, magnesium, phosphorus, fiber, and folate.
  • Ostrich covers your daily need for vitamin B12, 260% more than mixed nuts.
  • The glycemic index of mixed nuts is higher.

These are the specific foods used in this comparison Ostrich, tip trimmed, cooked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Ostrich vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more ZincZinc +44.3%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +74.6%
Contains more CopperCopper +496.7%
Contains more PhosphorusPhosphorus +81.7%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +10636.8%
~equal in Iron ~2.61mg
~equal in Selenium ~33.9µg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +22.8%
Contains more Vitamin B2Vitamin B2 +49%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B6Vitamin B6 +54.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3300%
Contains more FolateFolate +453.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~7.709mg

All nutrients comparison - raw data values

Nutrient Ostrich Mixed nuts DV% diff.
Vitamin B12 6.25µg 0µg 260%
Polyunsaturated fat 0.44g 14.612g 94%
Manganese 0.019mg 2.04mg 88%
Copper 0.152mg 0.907mg 84%
Fats 2.57g 53.95g 79%
Monounsaturated fat 0.97g 28.488g 69%
Vitamin E 0.23mg 7.82mg 51%
Magnesium 25mg 229mg 49%
Saturated fat 1g 8.711g 35%
Phosphorus 251mg 456mg 29%
Fiber 0g 7g 28%
Cholesterol 85mg 0mg 28%
Calories 145kcal 607kcal 23%
Protein 28.49g 20.04g 17%
Folate 15µg 83µg 17%
Vitamin B6 0.545mg 0.352mg 15%
Zinc 4.85mg 3.36mg 14%
Calcium 6mg 117mg 11%
Choline 52mg 9%
Potassium 362mg 632mg 8%
Selenium 37.5µg 33.9µg 7%
Carbs 0g 21.05g 7%
Vitamin B2 0.292mg 0.196mg 7%
Vitamin K 5.7µg 5%
Vitamin B3 7.143mg 7.709mg 4%
Vitamin B5 1.318mg 1.14mg 4%
Vitamin B1 0.232mg 0.189mg 4%
Sodium 80mg 5mg 3%
Starch 4.2g 2%
Iron 2.79mg 2.61mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 14.05g N/A
Sugar 0g 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.254mg 0.22mg 0%
Threonine 1.25mg 0.703mg 0%
Isoleucine 1.354mg 0.826mg 0%
Leucine 2.315mg 1.656mg 0%
Lysine 2.516mg 0.782mg 0%
Methionine 0.796mg 0.283mg 0%
Phenylalanine 1.176mg 1.182mg 0%
Valine 1.407mg 1.001mg 0%
Histidine 0.716mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +42.2%
Contains more WaterWater +3193.8%
Contains more FatsFats +1999.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +569.8%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +2836.9%
Contains more Poly. FatPolyunsaturated fat +3220.9%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.