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  6. Ostrich vs. Wild rice raw

Ostrich vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between ostrich and wild rice raw

  • Ostrich is richer in vitamin B12, selenium, and vitamin B6, yet wild rice raw is richer in manganese, copper, magnesium, phosphorus, fiber, and folate.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index than wild rice raw.

Food types used in this article are Ostrich, tip trimmed, cooked and Wild rice, raw.

Infographic

Ostrich vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +42.3%
Contains more SeleniumSelenium +1239.3%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +18%
Contains more CopperCopper +244.7%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +72.5%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +6894.7%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +101.7%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +256.5%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~6.733mg

All nutrients comparison - raw data values

Nutrient Ostrich Wild rice raw DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 2.8µg 63%
Manganese 0.019mg 1.329mg 57%
Copper 0.152mg 0.524mg 41%
Magnesium 25mg 177mg 36%
Cholesterol 85mg 0mg 28%
Protein 28.49g 14.73g 28%
Phosphorus 251mg 433mg 26%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Folate 15µg 95µg 20%
Vitamin B6 0.545mg 0.391mg 12%
Calories 145kcal 357kcal 11%
Vitamin B1 0.232mg 0.115mg 10%
Zinc 4.85mg 5.96mg 10%
Iron 2.79mg 1.96mg 10%
Choline 35mg 6%
Vitamin B5 1.318mg 1.074mg 5%
Vitamin E 0.23mg 0.82mg 4%
Saturated fat 1g 0.156g 4%
Vitamin B3 7.143mg 6.733mg 3%
Sodium 80mg 7mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.44g 0.676g 2%
Monounsaturated fat 0.97g 0.159g 2%
Fats 2.57g 1.08g 2%
Calcium 6mg 21mg 2%
Vitamin B2 0.292mg 0.262mg 2%
Potassium 362mg 427mg 2%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.254mg 0.179mg 0%
Threonine 1.25mg 0.469mg 0%
Isoleucine 1.354mg 0.618mg 0%
Leucine 2.315mg 1.018mg 0%
Lysine 2.516mg 0.629mg 0%
Methionine 0.796mg 0.438mg 0%
Phenylalanine 1.176mg 0.721mg 0%
Valine 1.407mg 0.858mg 0%
Histidine 0.716mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +93.4%
Contains more FatsFats +138%
Contains more WaterWater +782.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +255.8%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +510.1%
Contains less Sat. FatSaturated fat -84.4%
Contains more Poly. FatPolyunsaturated fat +53.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.