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  6. Ostrich vs. Mustard Greens Raw

Ostrich vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between ostrich and mustard Greens Raw?

  • Ostrich is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and vitamin B5, yet mustard Greens Raw are richer in vitamin C and vitamin A.
  • Ostrich's daily need coverage for vitamin B12 is 260% higher.
  • Ostrich has a lower glycemic index than mustard Greens Raw.

We used Ostrich, tip trimmed, cooked and Mustard greens, raw types in this comparison.

Infographic

Ostrich vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +70.1%
Contains more ZincZinc +1840%
Contains more PhosphorusPhosphorus +332.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4066.7%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +1816.7%
Contains less SodiumSodium -75%
~equal in Potassium ~384mg
~equal in Copper ~0.165mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin B3Vitamin B3 +792.9%
Contains more Vitamin B5Vitamin B5 +527.6%
Contains more Vitamin B6Vitamin B6 +202.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +773.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Mustard Greens Raw DV% diff.
Vitamin B12 6.25µg 0µg 260%
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Selenium 37.5µg 0.9µg 67%
Protein 28.49g 2.86g 51%
Zinc 4.85mg 0.25mg 42%
Vitamin B3 7.143mg 0.8mg 40%
Vitamin B6 0.545mg 0.18mg 28%
Cholesterol 85mg 0mg 28%
Phosphorus 251mg 58mg 28%
Vitamin B5 1.318mg 0.21mg 22%
Vitamin A 0µg 151µg 17%
Vitamin B2 0.292mg 0.11mg 14%
Iron 2.79mg 1.64mg 14%
Fiber 0g 3.2g 13%
Vitamin B1 0.232mg 0.08mg 13%
Vitamin E 0.23mg 2.01mg 12%
Calcium 6mg 115mg 11%
Calories 145kcal 27kcal 6%
Saturated fat 1g 0.01g 5%
Fats 2.57g 0.42g 3%
Polyunsaturated fat 0.44g 0.038g 3%
Sodium 80mg 20mg 3%
Monounsaturated fat 0.97g 0.092g 2%
Magnesium 25mg 32mg 2%
Carbs 0g 4.67g 2%
Folate 15µg 12µg 1%
Manganese 0.019mg 1%
Potassium 362mg 384mg 1%
Copper 0.152mg 0.165mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Choline 0.5mg 0%
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%

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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +896.2%
Contains more FatsFats +511.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.4%
Contains more OtherOther +214%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +954.3%
Contains more Poly. FatPolyunsaturated fat +1057.9%
Contains less Sat. FatSaturated fat -99%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.