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  6. Ostrich vs. Spinach raw

Ostrich vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between ostrich and spinach raw

  • Ostrich has more vitamin B12, selenium, vitamin B3, zinc, and phosphorus; however, spinach raw is higher in vitamin A, folate, manganese, and vitamin C.
  • Ostrich covers your daily need for vitamin B12, 260% more than spinach raw.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Ostrich, tip trimmed, cooked and Spinach, raw.

Infographic

Ostrich vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +16.9%
Contains more ZincZinc +815.1%
Contains more PhosphorusPhosphorus +412.2%
Contains more SeleniumSelenium +3650%
Contains more MagnesiumMagnesium +216%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +54.1%
Contains more ManganeseManganese +4621.1%
~equal in Iron ~2.71mg
~equal in Sodium ~79mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +197.4%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +886.6%
Contains more Vitamin B5Vitamin B5 +1927.7%
Contains more Vitamin B6Vitamin B6 +179.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +782.6%
Contains more FolateFolate +1193.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 1µg 66%
Vitamin A 0µg 469µg 52%
Protein 28.49g 2.86g 51%
Folate 15µg 194µg 45%
Vitamin B3 7.143mg 0.724mg 40%
Zinc 4.85mg 0.53mg 39%
Manganese 0.019mg 0.897mg 38%
Vitamin C 0mg 28.1mg 31%
Phosphorus 251mg 49mg 29%
Cholesterol 85mg 0mg 28%
Vitamin B6 0.545mg 0.195mg 27%
Vitamin B5 1.318mg 0.065mg 25%
Magnesium 25mg 79mg 13%
Vitamin B1 0.232mg 0.078mg 13%
Vitamin E 0.23mg 2.03mg 12%
Fiber 0g 2.2g 9%
Calcium 6mg 99mg 9%
Vitamin B2 0.292mg 0.189mg 8%
Calories 145kcal 23kcal 6%
Potassium 362mg 558mg 6%
Choline 19.3mg 4%
Saturated fat 1g 0.063g 4%
Fats 2.57g 0.39g 3%
Polyunsaturated fat 0.44g 0.165g 2%
Copper 0.152mg 0.13mg 2%
Monounsaturated fat 0.97g 0.01g 2%
Iron 2.79mg 2.71mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Sodium 80mg 79mg 0%
Tryptophan 0.254mg 0.039mg 0%
Threonine 1.25mg 0.122mg 0%
Isoleucine 1.354mg 0.147mg 0%
Leucine 2.315mg 0.223mg 0%
Lysine 2.516mg 0.174mg 0%
Methionine 0.796mg 0.053mg 0%
Phenylalanine 1.176mg 0.129mg 0%
Valine 1.407mg 0.161mg 0%
Histidine 0.716mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +896.2%
Contains more FatsFats +559%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.4%
Contains more OtherOther +300%

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +9600%
Contains more Poly. FatPolyunsaturated fat +166.7%
Contains less Sat. FatSaturated fat -93.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.