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Ostrich vs. Pork leg — In-Depth Nutrition Comparison

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The main differences between Ostrich and Pork leg

  • Ostrich is richer in Vitamin B12, Zinc, Iron, Vitamin B3, Selenium, Vitamin B5, Vitamin B6, and Copper, yet Pork leg is richer in Vitamin B1.
  • Daily need coverage for Vitamin B12 from Ostrich is 234% higher.
  • Ostrich contains 3 times more Iron than Pork leg. Ostrich contains 2.79mg of Iron, while Pork leg contains 0.85mg.
  • Ostrich contains less Saturated Fat.

Food types used in this article are Ostrich, tip trimmed, cooked and Pork, fresh, leg (ham), whole, separable lean and fat, raw.

Infographic

Ostrich vs Pork leg 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.
Contains more Calcium +20%
Contains more Iron +228.2%
Contains more Magnesium +25%
Contains more Phosphorus +26.1%
Contains more Potassium +14.9%
Contains more Zinc +151.3%
Contains more Copper +133.8%
Contains more Selenium +27.6%
Contains less Sodium -41.3%
Contains more Manganese +21.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Contains more Calcium +20%
Contains more Iron +228.2%
Contains more Magnesium +25%
Contains more Phosphorus +26.1%
Contains more Potassium +14.9%
Contains more Zinc +151.3%
Contains more Copper +133.8%
Contains more Selenium +27.6%
Contains less Sodium -41.3%
Contains more Manganese +21.1%

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.
:
Contains more Vitamin B2 +46%
Contains more Vitamin B3 +56.2%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +35.9%
Contains more Folate +114.3%
Contains more Vitamin B12 +892.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +217.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0% 0%
Contains more Vitamin B2 +46%
Contains more Vitamin B3 +56.2%
Contains more Vitamin B5 +92.4%
Contains more Vitamin B6 +35.9%
Contains more Folate +114.3%
Contains more Vitamin B12 +892.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +217.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +63.5%
Contains more Fats +634.2%
Contains more Other +186%
Equal in Water - 62.47
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more Protein +63.5%
Contains more Fats +634.2%
Contains more Other +186%
Equal in Water - 62.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +763.9%
Contains more Polyunsaturated fat +356.8%
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +763.9%
Contains more Polyunsaturated fat +356.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Pork leg Opinion
Protein 28.49g 17.43g Ostrich
Fats 2.57g 18.87g Pork leg
Calories 145kcal 245kcal Pork leg
Calcium 6mg 5mg Ostrich
Iron 2.79mg 0.85mg Ostrich
Magnesium 25mg 20mg Ostrich
Phosphorus 251mg 199mg Ostrich
Potassium 362mg 315mg Ostrich
Sodium 80mg 47mg Pork leg
Zinc 4.85mg 1.93mg Ostrich
Copper 0.152mg 0.065mg Ostrich
Manganese 0.019mg 0.023mg Pork leg
Selenium 37.5µg 29.4µg Ostrich
Vitamin A 0IU 7IU Pork leg
Vitamin E 0.23mg Ostrich
Vitamin D 20IU Pork leg
Vitamin D 0.5µg Pork leg
Vitamin C 0mg 0.7mg Pork leg
Vitamin B1 0.232mg 0.736mg Pork leg
Vitamin B2 0.292mg 0.2mg Ostrich
Vitamin B3 7.143mg 4.574mg Ostrich
Vitamin B5 1.318mg 0.685mg Ostrich
Vitamin B6 0.545mg 0.401mg Ostrich
Folate 15µg 7µg Ostrich
Vitamin B12 6.25µg 0.63µg Ostrich
Tryptophan 0.254mg 0.208mg Ostrich
Threonine 1.25mg 0.776mg Ostrich
Isoleucine 1.354mg 0.787mg Ostrich
Leucine 2.315mg 1.376mg Ostrich
Lysine 2.516mg 1.55mg Ostrich
Methionine 0.796mg 0.444mg Ostrich
Phenylalanine 1.176mg 0.689mg Ostrich
Valine 1.407mg 0.931mg Ostrich
Histidine 0.716mg 0.659mg Ostrich
Cholesterol 85mg 73mg Pork leg
Saturated Fat 1g 6.54g Ostrich
Monounsaturated Fat 0.97g 8.38g Pork leg
Polyunsaturated fat 0.44g 2.01g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Pork leg
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
42%
Pork leg
Minerals Daily Need Coverage Score
66%
Ostrich
40%
Pork leg

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 5.54g)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.