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Ostrich vs. Pork — In-Depth Nutrition Comparison

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How are ostrich and pork different?

  • Ostrich is richer in vitamin B12, iron, zinc, vitamin B3, vitamin B5, copper, and vitamin B6, while pork is higher in vitamin B1 and selenium.
  • Ostrich covers your daily need for vitamin B12, 231% more than pork.
  • Ostrich contains 3 times more iron than pork. Ostrich contains 2.79mg of iron, while pork contains 0.87mg.
  • Ostrich is lower in saturated fat.

Ostrich, tip trimmed, cooked and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types were used in this article.

Infographic

Ostrich vs Pork 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%
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +220.7%
Contains more CopperCopper +108.2%
Contains more ZincZinc +102.9%
Contains more ManganeseManganese +111.1%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +16.9%
Contains less SodiumSodium -22.5%
Contains more SeleniumSelenium +20.8%
~equal in Phosphorus ~246mg

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11%
Pork
5
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin B12Vitamin B12 +792.9%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.1%
Contains more Vitamin B1Vitamin B1 +278%
~equal in Vitamin B2 ~0.321mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Pork DV% diff.
Vitamin B12 6.25µg 0.7µg 231%
Vitamin B1 0.232mg 0.877mg 54%
Iron 2.79mg 0.87mg 24%
Zinc 4.85mg 2.39mg 22%
Saturated fat 1g 5.23g 19%
Fats 2.57g 13.92g 17%
Choline 93.9mg 17%
Selenium 37.5µg 45.3µg 14%
Vitamin B3 7.143mg 5.037mg 13%
Monounsaturated fat 0.97g 6.19g 13%
Vitamin B5 1.318mg 0.698mg 12%
Copper 0.152mg 0.073mg 9%
Vitamin D 53 IU 7%
Vitamin D 1.3µg 7%
Vitamin B6 0.545mg 0.464mg 6%
Calories 145kcal 242kcal 5%
Polyunsaturated fat 0.44g 1.2g 5%
Folate 15µg 5µg 3%
Protein 28.49g 27.32g 2%
Cholesterol 85mg 80mg 2%
Potassium 362mg 423mg 2%
Vitamin B2 0.292mg 0.321mg 2%
Vitamin C 0mg 0.6mg 1%
Magnesium 25mg 28mg 1%
Calcium 6mg 19mg 1%
Phosphorus 251mg 246mg 1%
Sodium 80mg 62mg 1%
Vitamin A 0µg 2µg 0%
Vitamin E 0.23mg 0.29mg 0%
Manganese 0.019mg 0.009mg 0%
Tryptophan 0.254mg 0.338mg 0%
Threonine 1.25mg 1.234mg 0%
Isoleucine 1.354mg 1.26mg 0%
Leucine 2.315mg 2.177mg 0%
Lysine 2.516mg 2.446mg 0%
Methionine 0.796mg 0.712mg 0%
Phenylalanine 1.176mg 1.086mg 0%
Valine 1.407mg 1.473mg 0%
Histidine 0.716mg 1.067mg 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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more WaterWater +18.4%
Contains more FatsFats +441.6%
Contains more OtherOther +107%
~equal in Protein ~27.32g
~equal in Carbs ~0g

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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +538.1%
Contains more Poly. FatPolyunsaturated fat +172.7%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.