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Ostrich vs. Refried beans — In-Depth Nutrition Comparison

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How are ostrich and refried beans different?

  • Ostrich has more vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, vitamin B5, iron, and vitamin B2 than refried beans.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index (0) than refried beans (38).

Ostrich, tip trimmed, cooked and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Ostrich vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +93.8%
Contains more CopperCopper +17.8%
Contains more ZincZinc +736.2%
Contains more PhosphorusPhosphorus +172.8%
Contains less SodiumSodium -78.4%
Contains more SeleniumSelenium +546.6%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +383.3%
Contains more ManganeseManganese +1421.1%

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.
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin B1Vitamin B1 +205.3%
Contains more Vitamin B2Vitamin B2 +269.6%
Contains more Vitamin B3Vitamin B3 +1846.3%
Contains more Vitamin B5Vitamin B5 +597.4%
Contains more Vitamin B6Vitamin B6 +429.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +472.1%
Contains more FatsFats +27.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%
Contains more OtherOther +297.7%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +61.4%
Contains less Sat. FatSaturated fat -36.9%
Contains more Poly. FatPolyunsaturated fat +23.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Refried beans DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 5.8µg 58%
Protein 28.49g 4.98g 47%
Vitamin B3 7.143mg 0.367mg 42%
Zinc 4.85mg 0.58mg 39%
Vitamin B6 0.545mg 0.103mg 34%
Cholesterol 85mg 0mg 28%
Phosphorus 251mg 92mg 23%
Vitamin B5 1.318mg 0.189mg 23%
Histidine 0.716mg 153mg 22%
Iron 2.79mg 1.44mg 17%
Vitamin B2 0.292mg 0.079mg 16%
Fiber 0g 3.7g 15%
Vitamin B1 0.232mg 0.076mg 13%
Sodium 80mg 370mg 13%
Manganese 0.019mg 0.289mg 12%
Vitamin C 0mg 6mg 7%
Carbs 0g 13.55g 5%
Choline 21.2mg 4%
Calories 145kcal 90kcal 3%
Copper 0.152mg 0.129mg 3%
Starch 7.43g 3%
Saturated fat 1g 0.631g 2%
Calcium 6mg 29mg 2%
Magnesium 25mg 35mg 2%
Vitamin K 2.1µg 2%
Vitamin E 0.23mg 0.09mg 1%
Fats 2.57g 2.01g 1%
Monounsaturated fat 0.97g 0.601g 1%
Polyunsaturated fat 0.44g 0.543g 1%
Folate 15µg 11µg 1%
Potassium 362mg 319mg 1%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.254mg 0.065mg 0%
Threonine 1.25mg 0.231mg 0%
Isoleucine 1.354mg 0.242mg 0%
Leucine 2.315mg 0.438mg 0%
Lysine 2.516mg 0.377mg 0%
Methionine 0.796mg 0.083mg 0%
Phenylalanine 1.176mg 0.297mg 0%
Valine 1.407mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
66%
Ostrich
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 0.369g)
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 290mg)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Ostrich
Ostrich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.