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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Steak
Contains more Iron +16.3%
Contains more Potassium +29.7%
Contains more Copper +78.8%
Contains more Phosphorus +54%
Contains more Calcium +100%
Contains more Zinc +30.7%
Contains less Sodium -27.5%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 2% 32% 18% 51% 133% 108% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Iron +16.3%
Contains more Potassium +29.7%
Contains more Copper +78.8%
Contains more Phosphorus +54%
Contains more Calcium +100%
Contains more Zinc +30.7%
Contains less Sodium -27.5%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Steak
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B12 +184.1%
Contains more Folate +150%
Contains more Vitamin A +∞%
Equal in Vitamin B2 - 0.301
Equal in Vitamin B6 - 0.5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 0% 59% 68% 134% 80% 126% 782% 0% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B12 +184.1%
Contains more Folate +150%
Contains more Vitamin A +∞%
Equal in Vitamin B2 - 0.301
Equal in Vitamin B6 - 0.5

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
105
Ostrich
49
Steak
Mineral Summary Score
57
Ostrich
52
Steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
171%
Ostrich
149%
Steak
Carbohydrates
0%
Ostrich
0%
Steak
Fats
12%
Ostrich
88%
Steak

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Ostrich Steak Opinion
Calories 145 271 Steak
Protein 28.49 24.85 Ostrich
Fats 2.57 19.02 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 85 78 Steak
Vitamin D 6 Steak
Iron 2.79 2.4 Ostrich
Calcium 6 12 Steak
Potassium 362 279 Ostrich
Magnesium 25 23 Ostrich
Sugar 0 0
Fiber 0 0
Copper 0.152 0.085 Ostrich
Zinc 4.85 6.34 Steak
Starch
Phosphorus 251 163 Ostrich
Sodium 80 58 Steak
Vitamin A 0 25 Steak
Vitamin E 0.23 Ostrich
Vitamin D 0.1 Steak
Vitamin B1 0.232 0.074 Ostrich
Vitamin B2 0.292 0.301 Steak
Vitamin B3 7.143 5.149 Ostrich
Vitamin B5 1.318 Ostrich
Vitamin B6 0.545 0.5 Ostrich
Vitamin B12 6.25 2.2 Ostrich
Vitamin K 1.6 Steak
Folate 15 6 Ostrich
Trans Fat
Saturated Fat 1 8.443 Ostrich
Monounsaturated Fat 0.97 9.171 Steak
Polyunsaturated fat 0.44 0.896 Steak
Tryptophan 0.254 0.278 Steak
Threonine 1.25 1.171 Ostrich
Isoleucine 1.354 1.157 Ostrich
Leucine 2.315 2.142 Ostrich
Lysine 2.516 2.38 Ostrich
Methionine 0.796 0.672 Ostrich
Phenylalanine 1.176 0.997 Ostrich
Valine 1.407 1.242 Ostrich
Histidine 0.716 0.931 Steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.