Quinoa vs. Ostrich — In-Depth Nutrition Comparison
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Summary of differences between quinoa and ostrich
- Quinoa has more manganese; however, ostrich is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, iron, phosphorus, and vitamin B2.
- Ostrich covers your daily need for vitamin B12, 260% more than quinoa.
- Quinoa has 33 times more manganese than ostrich. While quinoa has 0.631mg of manganese, ostrich has only 0.019mg.
- The glycemic index of quinoa is higher.
These are the specific foods used in this comparison Quinoa, cooked and Ostrich, tip trimmed, cooked.
Infographic
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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 | +156% |
| Contains more CalciumCalcium | +183.3% |
| Contains more CopperCopper | +26.3% |
| Contains less SodiumSodium | -91.3% |
| Contains more ManganeseManganese | +3221.1% |
| Contains more PotassiumPotassium | +110.5% |
| Contains more IronIron | +87.2% |
| Contains more ZincZinc | +345% |
| Contains more PhosphorusPhosphorus | +65.1% |
| Contains more SeleniumSelenium | +1239.3% |
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 EVitamin E | +173.9% |
| Contains more FolateFolate | +180% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +116.8% |
| Contains more Vitamin B2Vitamin B2 | +165.5% |
| Contains more Vitamin B3Vitamin B3 | +1633.7% |
| Contains more Vitamin B6Vitamin B6 | +343.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Selenium | 2.8µg | 37.5µg | 63% |
| Protein | 4.4g | 28.49g | 48% |
| Vitamin B3 | 0.412mg | 7.143mg | 42% |
| Zinc | 1.09mg | 4.85mg | 34% |
| Vitamin B6 | 0.123mg | 0.545mg | 32% |
| Cholesterol | 0mg | 85mg | 28% |
| Manganese | 0.631mg | 0.019mg | 27% |
| Vitamin B5 | 1.318mg | 26% | |
| Iron | 1.49mg | 2.79mg | 16% |
| Vitamin B2 | 0.11mg | 0.292mg | 14% |
| Phosphorus | 152mg | 251mg | 14% |
| Fiber | 2.8g | 0g | 11% |
| Vitamin B1 | 0.107mg | 0.232mg | 10% |
| Magnesium | 64mg | 25mg | 9% |
| Folate | 42µg | 15µg | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 0g | 7% |
| Potassium | 172mg | 362mg | 6% |
| Copper | 0.192mg | 0.152mg | 4% |
| Choline | 23mg | 4% | |
| Polyunsaturated fat | 1.078g | 0.44g | 4% |
| Sodium | 7mg | 80mg | 3% |
| Vitamin E | 0.63mg | 0.23mg | 3% |
| Saturated fat | 0.231g | 1g | 3% |
| Monounsaturated fat | 0.528g | 0.97g | 1% |
| Calories | 120kcal | 145kcal | 1% |
| Calcium | 17mg | 6mg | 1% |
| Fats | 1.92g | 2.57g | 1% |
| Net carbs | 18.5g | 0g | N/A |
| Sugar | 0.87g | 0g | N/A |
| Tryptophan | 0.052mg | 0.254mg | 0% |
| Threonine | 0.131mg | 1.25mg | 0% |
| Isoleucine | 0.157mg | 1.354mg | 0% |
| Leucine | 0.261mg | 2.315mg | 0% |
| Lysine | 0.239mg | 2.516mg | 0% |
| Methionine | 0.096mg | 0.796mg | 0% |
| Phenylalanine | 0.185mg | 1.176mg | 0% |
| Valine | 0.185mg | 1.407mg | 0% |
| Histidine | 0.127mg | 0.716mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +79.1% |
| Contains more ProteinProtein | +547.5% |
| Contains more FatsFats | +33.9% |
~equal in
Water
~68.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Poly. FatPolyunsaturated fat | +145% |
| Contains more Mono. FatMonounsaturated fat | +83.7% |
