Ostrich vs. Yam — In-Depth Nutrition Comparison
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What are the differences between ostrich and yam?
- Ostrich is richer than yam in vitamin B12, selenium, zinc, vitamin B3, iron, phosphorus, vitamin B5, vitamin B2, and vitamin B6.
- 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 Yam, raw types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +19% |
| Contains more IronIron | +416.7% |
| Contains more ZincZinc | +1920.8% |
| Contains more PhosphorusPhosphorus | +356.4% |
| Contains more SeleniumSelenium | +5257.1% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +125.4% |
| Contains more CopperCopper | +17.1% |
| Contains less SodiumSodium | -88.8% |
| Contains more ManganeseManganese | +1989.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +107.1% |
| Contains more Vitamin B2Vitamin B2 | +812.5% |
| Contains more Vitamin B3Vitamin B3 | +1194% |
| Contains more Vitamin B5Vitamin B5 | +319.7% |
| Contains more Vitamin B6Vitamin B6 | +86% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +52.2% |
| Contains more FolateFolate | +53.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1762.1% |
| Contains more FatsFats | +1411.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +90.7% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +16066.7% |
| Contains more Poly. FatPolyunsaturated fat | +478.9% |
| Contains less Sat. FatSaturated fat | -96.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 6.25µg | 0µg | 260% |
| Selenium | 37.5µg | 0.7µg | 67% |
| Protein | 28.49g | 1.53g | 54% |
| Zinc | 4.85mg | 0.24mg | 42% |
| Vitamin B3 | 7.143mg | 0.552mg | 41% |
| Phosphorus | 251mg | 55mg | 28% |
| Cholesterol | 85mg | 0mg | 28% |
| Iron | 2.79mg | 0.54mg | 28% |
| Vitamin B5 | 1.318mg | 0.314mg | 20% |
| Vitamin B2 | 0.292mg | 0.032mg | 20% |
| Vitamin B6 | 0.545mg | 0.293mg | 19% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Manganese | 0.019mg | 0.397mg | 16% |
| Fiber | 0g | 4.1g | 16% |
| Potassium | 362mg | 816mg | 13% |
| Vitamin B1 | 0.232mg | 0.112mg | 10% |
| Carbs | 0g | 27.88g | 9% |
| Saturated fat | 1g | 0.037g | 4% |
| Fats | 2.57g | 0.17g | 4% |
| Sodium | 80mg | 9mg | 3% |
| Choline | 16.5mg | 3% | |
| Copper | 0.152mg | 0.178mg | 3% |
| Folate | 15µg | 23µg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Monounsaturated fat | 0.97g | 0.006g | 2% |
| Polyunsaturated fat | 0.44g | 0.076g | 2% |
| Calories | 145kcal | 118kcal | 1% |
| Vitamin E | 0.23mg | 0.35mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 6mg | 17mg | 1% |
| Magnesium | 25mg | 21mg | 1% |
| Net carbs | 0g | 23.78g | N/A |
| Sugar | 0g | 0.5g | N/A |
| Tryptophan | 0.254mg | 0.012mg | 0% |
| Threonine | 1.25mg | 0.054mg | 0% |
| Isoleucine | 1.354mg | 0.052mg | 0% |
| Leucine | 2.315mg | 0.096mg | 0% |
| Lysine | 2.516mg | 0.059mg | 0% |
| Methionine | 0.796mg | 0.021mg | 0% |
| Phenylalanine | 1.176mg | 0.071mg | 0% |
| Valine | 1.407mg | 0.062mg | 0% |
| Histidine | 0.716mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
66%
26%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 71mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.963g)
Which food is lower in Sugar?
Ostrich is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Ostrich is lower in glycemic index (difference - 51)
Which food is cheaper?
Ostrich is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.