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  6. Ostrich vs. Flax seeds

Ostrich vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between ostrich and flax seeds?

  • Ostrich is richer in vitamin B12 and vitamin B3, yet flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, and iron.
  • Ostrich's daily need coverage for vitamin B12 is 260% higher.

We used Ostrich, tip trimmed, cooked and Seeds, flaxseed types in this comparison.

Infographic

Ostrich vs Flax seeds 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.
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more ZincZinc +11.8%
Contains more SeleniumSelenium +47.6%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +4150%
Contains more PotassiumPotassium +124.6%
Contains more IronIron +105.4%
Contains more CopperCopper +702.6%
Contains more PhosphorusPhosphorus +155.8%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +12963.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +81.4%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +608.6%
Contains more FolateFolate +480%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Flax seeds DV% diff.
Vitamin B12 6.25µg 0µg 260%
Polyunsaturated fat 0.44g 28.73g 189%
Copper 0.152mg 1.22mg 119%
Vitamin B1 0.232mg 1.644mg 118%
Fiber 0g 27.3g 109%
Manganese 0.019mg 2.482mg 107%
Magnesium 25mg 392mg 87%
Fats 2.57g 42.16g 61%
Phosphorus 251mg 642mg 56%
Iron 2.79mg 5.73mg 37%
Cholesterol 85mg 0mg 28%
Calcium 6mg 255mg 25%
Vitamin B3 7.143mg 3.08mg 25%
Selenium 37.5µg 25.4µg 22%
Protein 28.49g 18.29g 20%
Calories 145kcal 534kcal 19%
Folate 15µg 87µg 18%
Monounsaturated fat 0.97g 7.527g 16%
Choline 78.7mg 14%
Potassium 362mg 813mg 13%
Saturated fat 1g 3.663g 12%
Vitamin B2 0.292mg 0.161mg 10%
Carbs 0g 28.88g 10%
Vitamin B5 1.318mg 0.985mg 7%
Vitamin B6 0.545mg 0.473mg 6%
Zinc 4.85mg 4.34mg 5%
Vitamin K 4.3µg 4%
Sodium 80mg 30mg 2%
Vitamin E 0.23mg 0.31mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.254mg 0.297mg 0%
Threonine 1.25mg 0.766mg 0%
Isoleucine 1.354mg 0.896mg 0%
Leucine 2.315mg 1.235mg 0%
Lysine 2.516mg 0.862mg 0%
Methionine 0.796mg 0.37mg 0%
Phenylalanine 1.176mg 0.957mg 0%
Valine 1.407mg 1.072mg 0%
Histidine 0.716mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +55.8%
Contains more WaterWater +884.3%
Contains more FatsFats +1540.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +762.8%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +676%
Contains more Poly. FatPolyunsaturated fat +6429.5%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.