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Flax seeds vs. Ostrich — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and ostrich?

  • Flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, and iron, yet ostrich is richer in vitamin B12 and vitamin B3.
  • Ostrich's daily need coverage for vitamin B12 is 260% higher.

We used Seeds, flaxseed and Ostrich, tip trimmed, cooked types in this comparison.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 MagnesiumMagnesium +1468%
Contains more CalciumCalcium +4150%
Contains more PotassiumPotassium +124.6%
Contains more IronIron +105.4%
Contains more CopperCopper +702.6%
Contains more PhosphorusPhosphorus +155.8%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +12963.2%
Contains more ZincZinc +11.8%
Contains more SeleniumSelenium +47.6%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +∞%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +608.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +480%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +81.4%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 FatsFats +1540.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +762.8%
Contains more ProteinProtein +55.8%
Contains more WaterWater +884.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +676%
Contains more Poly. FatPolyunsaturated fat +6429.5%
Contains less Sat. FatSaturated fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Polyunsaturated fat 28.73g 0.44g 189%
Copper 1.22mg 0.152mg 119%
Vitamin B1 1.644mg 0.232mg 118%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.019mg 107%
Magnesium 392mg 25mg 87%
Fats 42.16g 2.57g 61%
Phosphorus 642mg 251mg 56%
Iron 5.73mg 2.79mg 37%
Cholesterol 0mg 85mg 28%
Calcium 255mg 6mg 25%
Vitamin B3 3.08mg 7.143mg 25%
Selenium 25.4µg 37.5µg 22%
Protein 18.29g 28.49g 20%
Calories 534kcal 145kcal 19%
Folate 87µg 15µg 18%
Monounsaturated fat 7.527g 0.97g 16%
Choline 78.7mg 14%
Potassium 813mg 362mg 13%
Saturated fat 3.663g 1g 12%
Vitamin B2 0.161mg 0.292mg 10%
Carbs 28.88g 0g 10%
Vitamin B5 0.985mg 1.318mg 7%
Vitamin B6 0.473mg 0.545mg 6%
Zinc 4.34mg 4.85mg 5%
Vitamin K 4.3µg 4%
Sodium 30mg 80mg 2%
Vitamin E 0.31mg 0.23mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0.254mg 0%
Threonine 0.766mg 1.25mg 0%
Isoleucine 0.896mg 1.354mg 0%
Leucine 1.235mg 2.315mg 0%
Lysine 0.862mg 2.516mg 0%
Methionine 0.37mg 0.796mg 0%
Phenylalanine 0.957mg 1.176mg 0%
Valine 1.072mg 1.407mg 0%
Histidine 0.472mg 0.716mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
97%
Ostrich
Minerals Daily Need Coverage Score
191%
Flax seeds
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Ostrich
Ostrich is lower in Saturated fat (difference - 2.663g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 0)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 50mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. 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.