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  6. Ostrich vs. Salami

Ostrich vs. Salami — In-Depth Nutrition Comparison

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A recap on differences between Ostrich and Salami

  • Ostrich is higher in Vitamin B12, Zinc, Iron, Selenium, and Phosphorus, yet Salami is higher in Manganese, Copper, and Vitamin B1.
  • Ostrich covers your daily Vitamin B12 needs 197% more than Salami.
  • Ostrich contains 2 times more Iron than Salami. While Ostrich contains 2.79mg of Iron, Salami contains only 1.56mg.
  • The amount of Saturated Fat in Ostrich is lower.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Salami, cooked, beef and pork.

Infographic

Ostrich vs Salami 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
7
:
3
Salami
Salami
Contains more Iron +78.8%
Contains more Magnesium +31.6%
Contains more Phosphorus +31.4%
Contains more Potassium +14.6%
Contains less Sodium -95.4%
Contains more Zinc +65.5%
Contains more Selenium +19.8%
Contains more Calcium +150%
Contains more Copper +134.9%
Contains more Manganese +5047.4%
Ostrich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Iron +78.8%
Contains more Magnesium +31.6%
Contains more Phosphorus +31.4%
Contains more Potassium +14.6%
Contains less Sodium -95.4%
Contains more Zinc +65.5%
Contains more Selenium +19.8%
Contains more Calcium +150%
Contains more Copper +134.9%
Contains more Manganese +5047.4%

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
6
:
4
Salami
Salami
Contains more Vitamin B3 +18%
Contains more Vitamin B6 +18.7%
Contains more Folate +400%
Contains more Vitamin B12 +311.2%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +22.3%
Equal in Vitamin E - 0.22
Equal in Vitamin B5 - 1.201
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%
Salami
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% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Vitamin B3 +18%
Contains more Vitamin B6 +18.7%
Contains more Folate +400%
Contains more Vitamin B12 +311.2%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +22.3%
Equal in Vitamin E - 0.22
Equal in Vitamin B5 - 1.201

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ostrich
Ostrich
2
:
3
Salami
Salami
Contains more Protein +30.4%
Contains more Water +51.6%
Contains more Fats +907.8%
Contains more Carbs +∞%
Contains more Other +983.7%
Ostrich
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Salami
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more Protein +30.4%
Contains more Water +51.6%
Contains more Fats +907.8%
Contains more Carbs +∞%
Contains more Other +983.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ostrich
Ostrich
1
:
2
Salami
Salami
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +1047.1%
Contains more Polyunsaturated fat +474.8%
Ostrich
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +1047.1%
Contains more Polyunsaturated fat +474.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Salami Opinion
Net carbs 0g 2.4g Salami
Protein 28.49g 21.85g Ostrich
Fats 2.57g 25.9g Salami
Carbs 0g 2.4g Salami
Calories 145kcal 336kcal Salami
Sugar 0g 0.96g Ostrich
Calcium 6mg 15mg Salami
Iron 2.79mg 1.56mg Ostrich
Magnesium 25mg 19mg Ostrich
Phosphorus 251mg 191mg Ostrich
Potassium 362mg 316mg Ostrich
Sodium 80mg 1740mg Ostrich
Zinc 4.85mg 2.93mg Ostrich
Copper 0.152mg 0.357mg Salami
Manganese 0.019mg 0.978mg Salami
Selenium 37.5µg 31.3µg Ostrich
Vitamin E 0.23mg 0.22mg Ostrich
Vitamin D 41IU Salami
Vitamin D 1µg Salami
Vitamin B1 0.232mg 0.367mg Salami
Vitamin B2 0.292mg 0.357mg Salami
Vitamin B3 7.143mg 6.053mg Ostrich
Vitamin B5 1.318mg 1.201mg Ostrich
Vitamin B6 0.545mg 0.459mg Ostrich
Folate 15µg 3µg Ostrich
Vitamin B12 6.25µg 1.52µg Ostrich
Vitamin K 3.2µg Salami
Tryptophan 0.254mg 0.114mg Ostrich
Threonine 1.25mg 0.521mg Ostrich
Isoleucine 1.354mg 0.675mg Ostrich
Leucine 2.315mg 0.929mg Ostrich
Lysine 2.516mg 1.107mg Ostrich
Methionine 0.796mg 0.301mg Ostrich
Phenylalanine 1.176mg 0.481mg Ostrich
Valine 1.407mg 0.668mg Ostrich
Histidine 0.716mg 0.359mg Ostrich
Cholesterol 85mg 89mg Ostrich
Trans Fat 0.586g Ostrich
Saturated Fat 1g 9.316g Ostrich
Monounsaturated Fat 0.97g 11.127g Salami
Polyunsaturated fat 0.44g 2.529g Salami
Omega-6 - Eicosadienoic acid 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Salami
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
58%
Salami
Minerals Daily Need Coverage Score
66%
Ostrich
91%
Salami

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 1660mg)
Which food is lower in Cholesterol?
Ostrich
Ostrich is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 8.316g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 28)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $2.7)
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.
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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.