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  6. Ostrich vs. Oat

Ostrich vs. Oat — In-Depth Nutrition Comparison

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The main differences between Ostrich and Oat

  • Ostrich is richer in Vitamin B12, Vitamin B3, and Vitamin B6, yet Oat is richer in Manganese, Copper, Vitamin B1, Fiber, Phosphorus, and Magnesium.
  • Daily need coverage for Vitamin B12 from Ostrich is 260% higher.

Food types used in this article are Ostrich, tip trimmed, cooked and Oats.

Infographic

Ostrich vs Oat 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.
Ostrich
Ostrich
2
:
8
Oat
Oat
Contains more Zinc +22.2%
Contains more Calcium +800%
Contains more Iron +69.2%
Contains more Magnesium +608%
Contains more Phosphorus +108.4%
Contains more Potassium +18.5%
Contains less Sodium -97.5%
Contains more Copper +311.8%
Contains more Manganese +25773.7%
Ostrich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Zinc +22.2%
Contains more Calcium +800%
Contains more Iron +69.2%
Contains more Magnesium +608%
Contains more Phosphorus +108.4%
Contains more Potassium +18.5%
Contains less Sodium -97.5%
Contains more Copper +311.8%
Contains more Manganese +25773.7%

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.
Ostrich
Ostrich
5
:
4
Oat
Oat
Contains more Vitamin B2 +110.1%
Contains more Vitamin B3 +643.3%
Contains more Vitamin B6 +358%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +228.9%
Contains more Folate +273.3%
Equal in Vitamin B5 - 1.349
Ostrich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B2 +110.1%
Contains more Vitamin B3 +643.3%
Contains more Vitamin B6 +358%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +228.9%
Contains more Folate +273.3%
Equal in Vitamin B5 - 1.349

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ostrich
Ostrich
2
:
3
Oat
Oat
Contains more Protein +68.7%
Contains more Water +733.5%
Contains more Fats +168.5%
Contains more Carbs +∞%
Contains more Other +300%
Ostrich
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +68.7%
Contains more Water +733.5%
Contains more Fats +168.5%
Contains more Carbs +∞%
Contains more Other +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ostrich
Ostrich
1
:
2
Oat
Oat
Contains less Saturated Fat -17.8%
Contains more Monounsaturated Fat +124.5%
Contains more Polyunsaturated fat +476.1%
Ostrich
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -17.8%
Contains more Monounsaturated Fat +124.5%
Contains more Polyunsaturated fat +476.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Oat Opinion
Net carbs 0g 55.67g Oat
Protein 28.49g 16.89g Ostrich
Fats 2.57g 6.9g Oat
Carbs 0g 66.27g Oat
Calories 145kcal 389kcal Oat
Fiber 0g 10.6g Oat
Calcium 6mg 54mg Oat
Iron 2.79mg 4.72mg Oat
Magnesium 25mg 177mg Oat
Phosphorus 251mg 523mg Oat
Potassium 362mg 429mg Oat
Sodium 80mg 2mg Oat
Zinc 4.85mg 3.97mg Ostrich
Copper 0.152mg 0.626mg Oat
Manganese 0.019mg 4.916mg Oat
Selenium 37.5µg Ostrich
Vitamin E 0.23mg Ostrich
Vitamin B1 0.232mg 0.763mg Oat
Vitamin B2 0.292mg 0.139mg Ostrich
Vitamin B3 7.143mg 0.961mg Ostrich
Vitamin B5 1.318mg 1.349mg Oat
Vitamin B6 0.545mg 0.119mg Ostrich
Folate 15µg 56µg Oat
Vitamin B12 6.25µg 0µg Ostrich
Tryptophan 0.254mg 0.234mg Ostrich
Threonine 1.25mg 0.575mg Ostrich
Isoleucine 1.354mg 0.694mg Ostrich
Leucine 2.315mg 1.284mg Ostrich
Lysine 2.516mg 0.701mg Ostrich
Methionine 0.796mg 0.312mg Ostrich
Phenylalanine 1.176mg 0.895mg Ostrich
Valine 1.407mg 0.937mg Ostrich
Histidine 0.716mg 0.405mg Ostrich
Cholesterol 85mg 0mg Oat
Saturated Fat 1g 1.217g Ostrich
Monounsaturated Fat 0.97g 2.178g Oat
Polyunsaturated fat 0.44g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
105%
Ostrich
33%
Oat
Minerals Daily Need Coverage Score
66%
Ostrich
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 0.217g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 59)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 78mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.