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  6. Ostrich vs. Yam

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.

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

Infographic

Ostrich vs Yam 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.
Ostrich
Ostrich
5
:
5
Yam
Yam
Contains more Iron +416.7%
Contains more Magnesium +19%
Contains more Phosphorus +356.4%
Contains more Zinc +1920.8%
Contains more Selenium +5257.1%
Contains more Calcium +183.3%
Contains more Potassium +125.4%
Contains less Sodium -88.8%
Contains more Copper +17.1%
Contains more Manganese +1989.5%
Ostrich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +416.7%
Contains more Magnesium +19%
Contains more Phosphorus +356.4%
Contains more Zinc +1920.8%
Contains more Selenium +5257.1%
Contains more Calcium +183.3%
Contains more Potassium +125.4%
Contains less Sodium -88.8%
Contains more Copper +17.1%
Contains more Manganese +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.
Ostrich
Ostrich
6
:
6
Yam
Yam
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +812.5%
Contains more Vitamin B3 +1194%
Contains more Vitamin B5 +319.7%
Contains more Vitamin B6 +86%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Folate +53.3%
Ostrich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +812.5%
Contains more Vitamin B3 +1194%
Contains more Vitamin B5 +319.7%
Contains more Vitamin B6 +86%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Folate +53.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ostrich
Ostrich
2
:
3
Yam
Yam
Contains more Protein +1762.1%
Contains more Fats +1411.8%
Contains more Carbs +∞%
Contains more Other +90.7%
Equal in Water - 69.6
Ostrich
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +1762.1%
Contains more Fats +1411.8%
Contains more Carbs +∞%
Contains more Other +90.7%
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ostrich
Ostrich
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +16066.7%
Contains more Polyunsaturated fat +478.9%
Contains less Saturated Fat -96.3%
Ostrich
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +16066.7%
Contains more Polyunsaturated fat +478.9%
Contains less Saturated 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.
Ostrich Yam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ostrich Yam Opinion
Net carbs 0g 23.78g Yam
Protein 28.49g 1.53g Ostrich
Fats 2.57g 0.17g Ostrich
Carbs 0g 27.88g Yam
Calories 145kcal 118kcal Ostrich
Sugar 0g 0.5g Ostrich
Fiber 0g 4.1g Yam
Calcium 6mg 17mg Yam
Iron 2.79mg 0.54mg Ostrich
Magnesium 25mg 21mg Ostrich
Phosphorus 251mg 55mg Ostrich
Potassium 362mg 816mg Yam
Sodium 80mg 9mg Yam
Zinc 4.85mg 0.24mg Ostrich
Copper 0.152mg 0.178mg Yam
Manganese 0.019mg 0.397mg Yam
Selenium 37.5µg 0.7µg Ostrich
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.23mg 0.35mg Yam
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.232mg 0.112mg Ostrich
Vitamin B2 0.292mg 0.032mg Ostrich
Vitamin B3 7.143mg 0.552mg Ostrich
Vitamin B5 1.318mg 0.314mg Ostrich
Vitamin B6 0.545mg 0.293mg Ostrich
Folate 15µg 23µg Yam
Vitamin B12 6.25µg 0µg Ostrich
Vitamin K 2.3µg Yam
Tryptophan 0.254mg 0.012mg Ostrich
Threonine 1.25mg 0.054mg Ostrich
Isoleucine 1.354mg 0.052mg Ostrich
Leucine 2.315mg 0.096mg Ostrich
Lysine 2.516mg 0.059mg Ostrich
Methionine 0.796mg 0.021mg Ostrich
Phenylalanine 1.176mg 0.071mg Ostrich
Valine 1.407mg 0.062mg Ostrich
Histidine 0.716mg 0.034mg Ostrich
Cholesterol 85mg 0mg Yam
Saturated Fat 1g 0.037g Yam
Monounsaturated Fat 0.97g 0.006g Ostrich
Polyunsaturated fat 0.44g 0.076g Ostrich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
105%
Ostrich
19%
Yam
Minerals Daily Need Coverage Score
66%
Ostrich
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.963g)
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 51)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.