Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ostrich vs. Winter melon — In-Depth Nutrition Comparison

Compare

How are ostrich and winter melon different?

  • Ostrich has more vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, iron, vitamin B5, and vitamin B1 than winter melon.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.

Ostrich, tip trimmed, cooked and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Ostrich vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +5933.3%
Contains more IronIron +597.5%
Contains more CopperCopper +560.9%
Contains more ZincZinc +695.1%
Contains more PhosphorusPhosphorus +1221.1%
Contains less SodiumSodium -27.9%
Contains more SeleniumSelenium +18650%
Contains more CalciumCalcium +216.7%
Contains more ManganeseManganese +205.3%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin B3Vitamin B3 +1685.8%
Contains more Vitamin B5Vitamin B5 +891%
Contains more Vitamin B6Vitamin B6 +1457.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +7022.5%
Contains more FatsFats +1185%
Contains more OtherOther +43.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.3%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +2521.6%
Contains more Poly. FatPolyunsaturated fat +405.7%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Winter melon DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 0.2µg 68%
Protein 28.49g 0.4g 56%
Vitamin B3 7.143mg 0.4mg 42%
Vitamin B6 0.545mg 0.035mg 39%
Zinc 4.85mg 0.61mg 39%
Phosphorus 251mg 19mg 33%
Iron 2.79mg 0.4mg 30%
Cholesterol 85mg 0mg 28%
Vitamin B5 1.318mg 0.133mg 24%
Vitamin B1 0.232mg 0.04mg 16%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.292mg 0.11mg 14%
Copper 0.152mg 0.023mg 14%
Fiber 0g 2.9g 12%
Potassium 362mg 6mg 10%
Calories 145kcal 13kcal 7%
Fats 2.57g 0.2g 4%
Magnesium 25mg 10mg 4%
Saturated fat 1g 0.016g 4%
Folate 15µg 5µg 3%
Manganese 0.019mg 0.058mg 2%
Polyunsaturated fat 0.44g 0.087g 2%
Vitamin E 0.23mg 2%
Monounsaturated fat 0.97g 0.037g 2%
Carbs 0g 3g 1%
Calcium 6mg 19mg 1%
Sodium 80mg 111mg 1%
Net carbs 0g 0.1g N/A
Tryptophan 0.254mg 0.002mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0.009mg 0%
Methionine 0.796mg 0.003mg 0%
Phenylalanine 1.176mg 0%
Valine 1.407mg 0%
Histidine 0.716mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
8%
Winter melon
Minerals Daily Need Coverage Score
66%
Ostrich
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 85mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.984g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is richer in vitamins?
Ostrich
Ostrich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.