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Pico de gallo vs. Ostrich — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and ostrich

  • Pico de gallo has more vitamin A; however, ostrich is higher in iron.
  • Ostrich covers your daily need for iron, 35% more than pico de gallo.
  • Ostrich has less sugar.

These are the specific foods used in this comparison PACE, Pico De Gallo and Ostrich, tip trimmed, cooked.

Infographic

Pico de gallo vs Ostrich 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Ostrich
10
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%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -82.9%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.4%
Contains more OtherOther +509.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Ostrich DV% diff.
Vitamin B12 6.25µg 260%
Selenium 37.5µg 68%
Protein 0g 28.49g 57%
Vitamin B3 7.143mg 45%
Zinc 4.85mg 44%
Vitamin B6 0.545mg 42%
Phosphorus 251mg 36%
Iron 0mg 2.79mg 35%
Cholesterol 0mg 85mg 28%
Vitamin B5 1.318mg 26%
Vitamin B2 0.292mg 22%
Vitamin B1 0.232mg 19%
Sodium 469mg 80mg 17%
Copper 0.152mg 17%
Potassium 362mg 11%
Calories 31kcal 145kcal 6%
Magnesium 25mg 6%
Saturated fat 0g 1g 5%
Fats 0g 2.57g 4%
Folate 15µg 4%
Vitamin C 3.8mg 0mg 4%
Polyunsaturated fat 0.44g 3%
Carbs 9.38g 0g 3%
Vitamin E 0.23mg 2%
Monounsaturated fat 0.97g 2%
Calcium 0mg 6mg 1%
Manganese 0.019mg 1%
Net carbs 9.38g 0g N/A
Sugar 6.25g 0g N/A
Tryptophan 0.254mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0%
Methionine 0.796mg 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
Pico de gallo Ostrich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
1%
Pico de gallo
97%
Ostrich
Minerals Daily Need Coverage Score
6%
Pico de gallo
66%
Ostrich

Comparison summary

Which food is lower in Cholesterol?
Pico de gallo
Pico de gallo is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Ostrich
Ostrich contains less Sodium (difference - 389mg)
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

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.