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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |