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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 of 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
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%
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% 1.5% 0% 3% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Steak Opinion
Calories 145kcal 271kcal Steak
Protein 28.49g 24.85g Ostrich
Fats 2.57g 19.02g Steak
Cholesterol 85mg 78mg Steak
Vitamin D 6IU Steak
Magnesium 25mg 23mg Ostrich
Calcium 6mg 12mg Steak
Potassium 362mg 279mg Ostrich
Iron 2.79mg 2.4mg Ostrich
Copper 0.152mg 0.085mg Ostrich
Zinc 4.85mg 6.34mg Steak
Phosphorus 251mg 163mg Ostrich
Sodium 80mg 58mg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.23mg Ostrich
Vitamin D 0.1µg Steak
Manganese 0.019mg Ostrich
Selenium 37.5µg 31.8µg Ostrich
Vitamin B1 0.232mg 0.074mg Ostrich
Vitamin B2 0.292mg 0.301mg Steak
Vitamin B3 7.143mg 5.149mg Ostrich
Vitamin B5 1.318mg Ostrich
Vitamin B6 0.545mg 0.5mg Ostrich
Vitamin B12 6.25µg 2.2µg Ostrich
Vitamin K 1.6µg Steak
Folate 15µg 6µg Ostrich
Saturated Fat 1g 8.443g Ostrich
Monounsaturated Fat 0.97g 9.171g Steak
Polyunsaturated fat 0.44g 0.896g Steak
Tryptophan 0.254mg 0.278mg Steak
Threonine 1.25mg 1.171mg Ostrich
Isoleucine 1.354mg 1.157mg Ostrich
Leucine 2.315mg 2.142mg Ostrich
Lysine 2.516mg 2.38mg Ostrich
Methionine 0.796mg 0.672mg Ostrich
Phenylalanine 1.176mg 0.997mg Ostrich
Valine 1.407mg 1.242mg Ostrich
Histidine 0.716mg 0.931mg Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DHA 0.001g Steak
Omega-3 - DPA 0.013g Steak

Which food is preferable for your diet?

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

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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
45%
Steak
Minerals Daily Need Coverage Score
66%
Ostrich
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 7.443g)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $2.4)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. 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.