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Ostrich vs. Macadamia — In-Depth Nutrition Comparison

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What are the differences between ostrich and macadamia?

  • Ostrich is higher in vitamin B12, selenium, zinc, and vitamin B3, yet macadamia is higher in manganese, vitamin B1, copper, and fiber.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.

We used Ostrich, tip trimmed, cooked and Nuts, macadamia nuts, raw types in this article.

Infographic

Ostrich vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more ZincZinc +273.1%
Contains more PhosphorusPhosphorus +33.5%
Contains more SeleniumSelenium +941.7%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +1316.7%
Contains more IronIron +32.3%
Contains more CopperCopper +397.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +21642.1%
~equal in Potassium ~368mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin B2Vitamin B2 +80.2%
Contains more Vitamin B3Vitamin B3 +188.8%
Contains more Vitamin B5Vitamin B5 +73.9%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +134.8%
Contains more Vitamin B1Vitamin B1 +415.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +260.2%
Contains more WaterWater +4937.5%
Contains more FatsFats +2848.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +165.1%

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +5969.8%
Contains more Poly. FatPolyunsaturated fat +241.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Macadamia DV% diff.
Vitamin B12 6.25µg 0µg 260%
Manganese 0.019mg 4.131mg 179%
Monounsaturated fat 0.97g 58.877g 145%
Fats 2.57g 75.77g 113%
Vitamin B1 0.232mg 1.195mg 80%
Copper 0.152mg 0.756mg 67%
Selenium 37.5µg 3.6µg 62%
Saturated fat 1g 12.061g 50%
Protein 28.49g 7.91g 41%
Fiber 0g 8.6g 34%
Zinc 4.85mg 1.3mg 32%
Vitamin B3 7.143mg 2.473mg 29%
Calories 145kcal 718kcal 29%
Cholesterol 85mg 0mg 28%
Magnesium 25mg 130mg 25%
Vitamin B6 0.545mg 0.275mg 21%
Vitamin B5 1.318mg 0.758mg 11%
Iron 2.79mg 3.69mg 11%
Vitamin B2 0.292mg 0.162mg 10%
Phosphorus 251mg 188mg 9%
Calcium 6mg 85mg 8%
Polyunsaturated fat 0.44g 1.502g 7%
Carbs 0g 13.82g 5%
Sodium 80mg 5mg 3%
Vitamin E 0.23mg 0.54mg 2%
Folate 15µg 11µg 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 0g 5.22g N/A
Potassium 362mg 368mg 0%
Sugar 0g 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.254mg 0.067mg 0%
Threonine 1.25mg 0.37mg 0%
Isoleucine 1.354mg 0.314mg 0%
Leucine 2.315mg 0.602mg 0%
Lysine 2.516mg 0.018mg 0%
Methionine 0.796mg 0.023mg 0%
Phenylalanine 1.176mg 0.665mg 0%
Valine 1.407mg 0.363mg 0%
Histidine 0.716mg 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
66%
Ostrich
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Ostrich
Ostrich is lower in Saturated fat (difference - 11.061g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 10)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $3)
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 75mg)
Which food is richer in minerals?
?
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.
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.