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Ostrich vs. Yolk — In-Depth Nutrition Comparison

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Differences between ostrich and yolk

  • Ostrich has more vitamin B12, vitamin B3, and zinc, while yolk has more selenium, vitamin B5, folate, vitamin A, and phosphorus.
  • Yolk's daily need coverage for cholesterol is 333% higher.
  • Yolk contains 298 times less vitamin B3 than ostrich. Ostrich contains 7.143mg of vitamin B3, while yolk contains 0.024mg.
  • The amount of saturated fat in ostrich is lower.

The food types used in this comparison are Ostrich, tip trimmed, cooked and Egg, yolk, raw, fresh.

Infographic

Ostrich vs Yolk 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%
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +232.1%
Contains more CopperCopper +97.4%
Contains more ZincZinc +110.9%
Contains more CalciumCalcium +2050%
Contains more PhosphorusPhosphorus +55.4%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +189.5%
Contains more SeleniumSelenium +49.3%
~equal in Iron ~2.73mg

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%
Yolk
8
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B3Vitamin B3 +29662.5%
Contains more Vitamin B6Vitamin B6 +55.7%
Contains more Vitamin B12Vitamin B12 +220.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1021.7%
Contains more Vitamin B2Vitamin B2 +80.8%
Contains more Vitamin B5Vitamin B5 +126.9%
Contains more FolateFolate +873.3%
~equal in Vitamin C ~0mg

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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +79.6%
Contains more WaterWater +31%
Contains more FatsFats +932.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +295.3%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +1110.1%
Contains more Poly. FatPolyunsaturated fat +855.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Yolk DV% diff.
Cholesterol 85mg 1085mg 333%
Vitamin B12 6.25µg 1.95µg 179%
Choline 820.2mg 149%
Vitamin B3 7.143mg 0.024mg 44%
Vitamin A 0µg 381µg 42%
Saturated fat 1g 9.551g 39%
Fats 2.57g 26.54g 37%
Selenium 37.5µg 56µg 34%
Vitamin B5 1.318mg 2.99mg 33%
Folate 15µg 146µg 33%
Monounsaturated fat 0.97g 11.738g 27%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Protein 28.49g 15.86g 25%
Polyunsaturated fat 0.44g 4.204g 25%
Zinc 4.85mg 2.3mg 23%
Phosphorus 251mg 390mg 20%
Vitamin B2 0.292mg 0.528mg 18%
Vitamin E 0.23mg 2.58mg 16%
Vitamin B6 0.545mg 0.35mg 15%
Calcium 6mg 129mg 12%
Calories 145kcal 322kcal 9%
Copper 0.152mg 0.077mg 8%
Potassium 362mg 109mg 7%
Vitamin B1 0.232mg 0.176mg 5%
Magnesium 25mg 5mg 5%
Manganese 0.019mg 0.055mg 2%
Sodium 80mg 48mg 1%
Vitamin K 0.7µg 1%
Iron 2.79mg 2.73mg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0g 0.56g N/A
Tryptophan 0.254mg 0.177mg 0%
Threonine 1.25mg 0.687mg 0%
Isoleucine 1.354mg 0.866mg 0%
Leucine 2.315mg 1.399mg 0%
Lysine 2.516mg 1.217mg 0%
Methionine 0.796mg 0.378mg 0%
Phenylalanine 1.176mg 0.681mg 0%
Valine 1.407mg 0.949mg 0%
Histidine 0.716mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Ostrich
114%
Yolk
Minerals Daily Need Coverage Score
66%
Ostrich
73%
Yolk

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 32mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Ostrich
Ostrich is lower in Cholesterol (difference - 1000mg)
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Ostrich
Ostrich is lower in Saturated fat (difference - 8.551g)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.