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  6. Ostrich vs. Soybean raw

Ostrich vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between ostrich and soybean raw

  • Ostrich is richer in vitamin B12, yet soybean raw is richer in copper, iron, manganese, folate, phosphorus, magnesium, vitamin B1, vitamin B2, and potassium.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index than soybean raw.

Food types used in this article are Ostrich, tip trimmed, cooked and Soybeans, mature seeds, raw.

Infographic

Ostrich vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +110.7%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +4516.7%
Contains more PotassiumPotassium +396.4%
Contains more IronIron +462.7%
Contains more CopperCopper +990.8%
Contains more PhosphorusPhosphorus +180.5%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +13147.4%
~equal in Zinc ~4.89mg

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +340.1%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +44.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +269.6%
Contains more Vitamin B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +197.9%
Contains more FolateFolate +2400%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Soybean raw DV% diff.
Vitamin B12 6.25µg 0µg 260%
Copper 0.152mg 1.658mg 167%
Iron 2.79mg 15.7mg 161%
Manganese 0.019mg 2.517mg 109%
Folate 15µg 375µg 90%
Polyunsaturated fat 0.44g 11.255g 72%
Phosphorus 251mg 704mg 65%
Magnesium 25mg 280mg 61%
Vitamin B1 0.232mg 0.874mg 54%
Vitamin B2 0.292mg 0.87mg 44%
Potassium 362mg 1797mg 42%
Vitamin K 47µg 39%
Fiber 0g 9.3g 37%
Selenium 37.5µg 17.8µg 36%
Vitamin B3 7.143mg 1.623mg 35%
Cholesterol 85mg 0mg 28%
Calcium 6mg 277mg 27%
Fats 2.57g 19.94g 27%
Choline 115.9mg 21%
Protein 28.49g 36.49g 16%
Calories 145kcal 446kcal 15%
Vitamin B6 0.545mg 0.377mg 13%
Vitamin B5 1.318mg 0.793mg 11%
Carbs 0g 30.16g 10%
Monounsaturated fat 0.97g 4.404g 9%
Saturated fat 1g 2.884g 9%
Vitamin C 0mg 6mg 7%
Vitamin E 0.23mg 0.85mg 4%
Sodium 80mg 2mg 3%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Zinc 4.85mg 4.89mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.254mg 0.591mg 0%
Threonine 1.25mg 1.766mg 0%
Isoleucine 1.354mg 1.971mg 0%
Leucine 2.315mg 3.309mg 0%
Lysine 2.516mg 2.706mg 0%
Methionine 0.796mg 0.547mg 0%
Phenylalanine 1.176mg 2.122mg 0%
Valine 1.407mg 2.029mg 0%
Histidine 0.716mg 1.097mg 0%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +702.2%
Contains more ProteinProtein +28.1%
Contains more FatsFats +675.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1032.6%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -65.3%
Contains more Mono. FatMonounsaturated fat +354%
Contains more Poly. FatPolyunsaturated fat +2458%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.