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Ostrich vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between ostrich and steak

  • Ostrich has more vitamin B12, vitamin B1, phosphorus, vitamin B3, selenium, and copper; however, steak is higher in zinc and monounsaturated fat.
  • Ostrich covers your daily need for vitamin B12, 169% more than steak.
  • Ostrich has 3 times more vitamin B1 than steak. While ostrich has 0.232mg of vitamin B1, steak has only 0.074mg.
  • Ostrich has less saturated fat.

These are the specific foods used in this comparison Ostrich, tip trimmed, cooked and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Ostrich vs Steak infographic
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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%
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more PotassiumPotassium +29.7%
Contains more IronIron +16.3%
Contains more CopperCopper +78.8%
Contains more PhosphorusPhosphorus +54%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +17.9%
Contains more CalciumCalcium +100%
Contains more ZincZinc +30.7%
Contains less SodiumSodium -27.5%
~equal in Magnesium ~23mg

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%
Steak
3
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +184.1%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.301mg
~equal in Vitamin B6 ~0.5mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ostrich Steak DV% diff.
Vitamin B12 6.25µg 2.2µg 169%
Saturated fat 1g 8.443g 34%
Vitamin B5 1.318mg 26%
Fats 2.57g 19.02g 25%
Monounsaturated fat 0.97g 9.171g 21%
Zinc 4.85mg 6.34mg 14%
Vitamin B1 0.232mg 0.074mg 13%
Phosphorus 251mg 163mg 13%
Vitamin B3 7.143mg 5.149mg 12%
Selenium 37.5µg 31.8µg 10%
Protein 28.49g 24.85g 7%
Copper 0.152mg 0.085mg 7%
Calories 145kcal 271kcal 6%
Iron 2.79mg 2.4mg 5%
Vitamin B6 0.545mg 0.5mg 3%
Polyunsaturated fat 0.44g 0.896g 3%
Cholesterol 85mg 78mg 2%
Vitamin E 0.23mg 2%
Folate 15µg 6µg 2%
Potassium 362mg 279mg 2%
Vitamin D 6IU 1%
Vitamin K 1.6µg 1%
Vitamin A 0µg 7µg 1%
Calcium 6mg 12mg 1%
Vitamin B2 0.292mg 0.301mg 1%
Sodium 80mg 58mg 1%
Manganese 0.019mg 1%
Vitamin D 0.1µg 1%
Magnesium 25mg 23mg 0%
Tryptophan 0.254mg 0.278mg 0%
Threonine 1.25mg 1.171mg 0%
Isoleucine 1.354mg 1.157mg 0%
Leucine 2.315mg 2.142mg 0%
Lysine 2.516mg 2.38mg 0%
Methionine 0.796mg 0.672mg 0%
Phenylalanine 1.176mg 0.997mg 0%
Valine 1.407mg 1.242mg 0%
Histidine 0.716mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +14.6%
Contains more WaterWater +23.2%
Contains more FatsFats +640.1%
Contains more OtherOther +25.6%
~equal in Carbs ~0g

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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +845.5%
Contains more Poly. FatPolyunsaturated fat +103.6%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.