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  6. Ostrich vs. Brown rice

Ostrich vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between ostrich and brown rice

  • Ostrich has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B5; however, brown rice is higher in manganese.
  • Ostrich covers your daily need for vitamin B12, 260% more than brown rice.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Ostrich, tip trimmed, cooked and Rice, brown, long-grain, cooked.

Infographic

Ostrich vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +320.9%
Contains more IronIron +398.2%
Contains more CopperCopper +43.4%
Contains more ZincZinc +583.1%
Contains more PhosphorusPhosphorus +143.7%
Contains more SeleniumSelenium +546.6%
Contains more MagnesiumMagnesium +56%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +5026.3%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin B1Vitamin B1 +30.3%
Contains more Vitamin B2Vitamin B2 +323.2%
Contains more Vitamin B3Vitamin B3 +178.9%
Contains more Vitamin B5Vitamin B5 +246.8%
Contains more Vitamin B6Vitamin B6 +343.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Brown rice DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 5.8µg 58%
Protein 28.49g 2.74g 52%
Manganese 0.019mg 0.974mg 42%
Zinc 4.85mg 0.71mg 38%
Vitamin B6 0.545mg 0.123mg 32%
Vitamin B3 7.143mg 2.561mg 29%
Cholesterol 85mg 0mg 28%
Iron 2.79mg 0.56mg 28%
Phosphorus 251mg 103mg 21%
Vitamin B5 1.318mg 0.38mg 19%
Vitamin B2 0.292mg 0.069mg 17%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Potassium 362mg 86mg 8%
Fiber 0g 1.6g 6%
Vitamin B1 0.232mg 0.178mg 5%
Copper 0.152mg 0.106mg 5%
Sodium 80mg 4mg 3%
Saturated fat 1g 0.26g 3%
Magnesium 25mg 39mg 3%
Choline 9.2mg 2%
Folate 15µg 9µg 2%
Monounsaturated fat 0.97g 0.369g 2%
Fats 2.57g 0.97g 2%
Calories 145kcal 123kcal 1%
Net carbs 0g 23.98g N/A
Calcium 6mg 3mg 0%
Sugar 0g 0.24g N/A
Vitamin E 0.23mg 0.17mg 0%
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.44g 0.366g 0%
Tryptophan 0.254mg 0.033mg 0%
Threonine 1.25mg 0.095mg 0%
Isoleucine 1.354mg 0.109mg 0%
Leucine 2.315mg 0.214mg 0%
Lysine 2.516mg 0.099mg 0%
Methionine 0.796mg 0.058mg 0%
Phenylalanine 1.176mg 0.133mg 0%
Valine 1.407mg 0.151mg 0%
Histidine 0.716mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +939.8%
Contains more FatsFats +164.9%
Contains more CarbsCarbs +∞%
~equal in Water ~70.27g
~equal in Other ~0.44g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +162.9%
Contains more Poly. FatPolyunsaturated fat +20.2%
Contains less Sat. FatSaturated fat -74%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.