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Ostrich vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between ostrich and tofu

  • Ostrich has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and vitamin B5; however, tofu is higher in calcium, iron, and manganese.
  • Ostrich covers your daily need for vitamin B12, 260% more than tofu.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Ostrich, tip trimmed, cooked and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Ostrich vs Tofu 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%
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +199.2%
Contains more ZincZinc +506.3%
Contains more PhosphorusPhosphorus +158.8%
Contains more SeleniumSelenium +321.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +5733.3%
Contains more IronIron +92.1%
Contains more CopperCopper +27%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +3084.2%

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%
Tofu
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +461.5%
Contains more Vitamin B3Vitamin B3 +3563.1%
Contains more Vitamin B5Vitamin B5 +1838.2%
Contains more Vitamin B6Vitamin B6 +1059.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Folate ~15µg

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
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +252.6%
Contains more FatsFats +86%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.4%
Contains more OtherOther +67.4%

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
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -30.9%
Contains more Poly. FatPolyunsaturated fat +513.4%
~equal in Monounsaturated fat ~1.056g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Tofu DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 8.9µg 52%
Vitamin B3 7.143mg 0.195mg 43%
Protein 28.49g 8.08g 41%
Vitamin B6 0.545mg 0.047mg 38%
Zinc 4.85mg 0.8mg 37%
Calcium 6mg 350mg 34%
Iron 2.79mg 5.36mg 32%
Cholesterol 85mg 0mg 28%
Vitamin B5 1.318mg 0.068mg 25%
Manganese 0.019mg 0.605mg 25%
Phosphorus 251mg 97mg 22%
Vitamin B2 0.292mg 0.052mg 18%
Polyunsaturated fat 0.44g 2.699g 15%
Vitamin B1 0.232mg 0.081mg 13%
Potassium 362mg 121mg 7%
Copper 0.152mg 0.193mg 5%
Choline 28.8mg 5%
Calories 145kcal 76kcal 3%
Fats 2.57g 4.78g 3%
Sodium 80mg 7mg 3%
Vitamin K 2.4µg 2%
Vitamin E 0.23mg 0.01mg 1%
Fiber 0g 0.3g 1%
Magnesium 25mg 30mg 1%
Carbs 0g 1.87g 1%
Saturated fat 1g 0.691g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Folate 15µg 15µg 0%
Monounsaturated fat 0.97g 1.056g 0%
Tryptophan 0.254mg 0.12mg 0%
Threonine 1.25mg 0.402mg 0%
Isoleucine 1.354mg 0.435mg 0%
Leucine 2.315mg 0.713mg 0%
Lysine 2.516mg 0.452mg 0%
Methionine 0.796mg 0.108mg 0%
Phenylalanine 1.176mg 0.428mg 0%
Valine 1.407mg 0.446mg 0%
Histidine 0.716mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Tofu
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
6%
Tofu
Minerals Daily Need Coverage Score
66%
Ostrich
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.309g)
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Ostrich
Ostrich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.