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Ostrich vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between ostrich and spelt?

  • Ostrich is richer in vitamin B12, selenium, and vitamin B6, yet spelt is richer in manganese, fiber, copper, magnesium, phosphorus, and iron.
  • Ostrich's daily need coverage for vitamin B12 is 260% higher.
  • Ostrich has a lower glycemic index than spelt.

We used Ostrich, tip trimmed, cooked and Spelt, uncooked types in this comparison.

Infographic

Ostrich vs Spelt 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%
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more ZincZinc +47.9%
Contains more SeleniumSelenium +220.5%
Contains more MagnesiumMagnesium +444%
Contains more CalciumCalcium +350%
Contains more IronIron +59.1%
Contains more CopperCopper +236.2%
Contains more PhosphorusPhosphorus +59.8%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +15600%
~equal in Potassium ~388mg

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%
Spelt
4
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B2Vitamin B2 +158.4%
Contains more Vitamin B5Vitamin B5 +23.4%
Contains more Vitamin B6Vitamin B6 +137%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +243.5%
Contains more Vitamin B1Vitamin B1 +56.9%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.843mg
~equal in Choline ~mg

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
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +95.5%
Contains more WaterWater +521.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +316.3%
~equal in Fats ~2.43g

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +118%
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +185.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Spelt DV% diff.
Vitamin B12 6.25µg 0µg 260%
Manganese 0.019mg 2.983mg 129%
Selenium 37.5µg 11.7µg 47%
Fiber 0g 10.7g 43%
Copper 0.152mg 0.511mg 40%
Cholesterol 85mg 0mg 28%
Protein 28.49g 14.57g 28%
Magnesium 25mg 136mg 26%
Vitamin B6 0.545mg 0.23mg 24%
Carbs 0g 70.19g 23%
Starch 53.92g 22%
Iron 2.79mg 4.44mg 21%
Phosphorus 251mg 401mg 21%
Vitamin B2 0.292mg 0.113mg 14%
Zinc 4.85mg 3.28mg 14%
Vitamin B1 0.232mg 0.364mg 11%
Calories 145kcal 338kcal 10%
Folate 15µg 45µg 8%
Vitamin B5 1.318mg 1.068mg 5%
Polyunsaturated fat 0.44g 1.258g 5%
Vitamin E 0.23mg 0.79mg 4%
Vitamin K 3.6µg 3%
Sodium 80mg 8mg 3%
Saturated fat 1g 0.406g 3%
Calcium 6mg 27mg 2%
Vitamin B3 7.143mg 6.843mg 2%
Monounsaturated fat 0.97g 0.445g 1%
Potassium 362mg 388mg 1%
Fats 2.57g 2.43g 0%
Net carbs 0g 59.49g N/A
Sugar 0g 6.82g N/A
Tryptophan 0.254mg 0.132mg 0%
Threonine 1.25mg 0.443mg 0%
Isoleucine 1.354mg 0.552mg 0%
Leucine 2.315mg 1.07mg 0%
Lysine 2.516mg 0.409mg 0%
Methionine 0.796mg 0.258mg 0%
Phenylalanine 1.176mg 0.737mg 0%
Valine 1.407mg 0.681mg 0%
Histidine 0.716mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
66%
Ostrich
119%
Spelt

Comparison summary

Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 72mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.594g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 63)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.