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  6. Ostrich vs. Watercress

Ostrich vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between ostrich and watercress?

  • Ostrich is higher in vitamin B12, selenium, vitamin B3, zinc, iron, vitamin B6, and phosphorus, yet watercress is higher in vitamin A and vitamin C.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • The glycemic index of ostrich is lower.

We used Ostrich, tip trimmed, cooked and Watercress, raw types in this article.

Infographic

Ostrich vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +19%
Contains more IronIron +1295%
Contains more CopperCopper +97.4%
Contains more ZincZinc +4309.1%
Contains more PhosphorusPhosphorus +318.3%
Contains more SeleniumSelenium +4066.7%
Contains more CalciumCalcium +1900%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +1184.2%
~equal in Potassium ~330mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +157.8%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +3471.5%
Contains more Vitamin B5Vitamin B5 +325.2%
Contains more Vitamin B6Vitamin B6 +322.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +334.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Watercress DV% diff.
Vitamin B12 6.25µg 0µg 260%
Vitamin K 250µg 208%
Selenium 37.5µg 0.9µg 67%
Protein 28.49g 2.3g 52%
Vitamin C 0mg 43mg 48%
Vitamin B3 7.143mg 0.2mg 43%
Zinc 4.85mg 0.11mg 43%
Vitamin B6 0.545mg 0.129mg 32%
Iron 2.79mg 0.2mg 32%
Cholesterol 85mg 0mg 28%
Phosphorus 251mg 60mg 27%
Vitamin B5 1.318mg 0.31mg 20%
Vitamin A 0µg 160µg 18%
Vitamin B2 0.292mg 0.12mg 13%
Vitamin B1 0.232mg 0.09mg 12%
Calcium 6mg 120mg 11%
Manganese 0.019mg 0.244mg 10%
Copper 0.152mg 0.077mg 8%
Calories 145kcal 11kcal 7%
Vitamin E 0.23mg 1mg 5%
Fats 2.57g 0.1g 4%
Saturated fat 1g 0.027g 4%
Polyunsaturated fat 0.44g 0.035g 3%
Fiber 0g 0.5g 2%
Folate 15µg 9µg 2%
Choline 9mg 2%
Sodium 80mg 41mg 2%
Monounsaturated fat 0.97g 0.008g 2%
Potassium 362mg 330mg 1%
Magnesium 25mg 21mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Tryptophan 0.254mg 0.03mg 0%
Threonine 1.25mg 0.133mg 0%
Isoleucine 1.354mg 0.093mg 0%
Leucine 2.315mg 0.166mg 0%
Lysine 2.516mg 0.134mg 0%
Methionine 0.796mg 0.02mg 0%
Phenylalanine 1.176mg 0.114mg 0%
Valine 1.407mg 0.137mg 0%
Histidine 0.716mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +1138.7%
Contains more FatsFats +2470%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38.8%
Contains more OtherOther +179.1%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +12025%
Contains more Poly. FatPolyunsaturated fat +1157.1%
Contains less Sat. FatSaturated fat -97.3%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.