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Steak vs Ostrich - In-Depth Nutrition Comparison

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Summary of differences between Steak and Ostrich

  • Steak has more Zinc, and Monounsaturated Fat, however Ostrich is higher in Vitamin B12, Vitamin B1, Phosphorus, Vitamin B3, Selenium, and Copper.
  • Ostrich covers your daily need of Vitamin B12 169% more than Steak.
  • Steak has 9 times more Monounsaturated Fat than Ostrich. While Steak has 9.171g of Monounsaturated Fat, Ostrich has only 0.97g.
  • Ostrich has less Saturated Fat.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Ostrich, tip trimmed, cooked.

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Steak vs Ostrich 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
3
:
Contains more Calcium +100%
Contains more Zinc +30.7%
Contains less Sodium -27.5%
Contains more Iron +16.3%
Contains more Potassium +29.7%
Contains more Copper +78.8%
Contains more Phosphorus +54%
Equal in Magnesium - 25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 105% 2% 32% 18% 51% 133% 108% 11%
Contains more Calcium +100%
Contains more Zinc +30.7%
Contains less Sodium -27.5%
Contains more Iron +16.3%
Contains more Potassium +29.7%
Contains more Copper +78.8%
Contains more Phosphorus +54%
Equal in Magnesium - 25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B12 +184.1%
Contains more Folate +150%
Equal in Vitamin B2 - 0.292
Equal in Vitamin B6 - 0.545
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 0% 59% 68% 134% 80% 126% 782% 0% 12%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B12 +184.1%
Contains more Folate +150%
Equal in Vitamin B2 - 0.292
Equal in Vitamin B6 - 0.545

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
105
Ostrich
Mineral Summary Score
52
Steak
57
Ostrich

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
171%
Ostrich
Carbohydrates
0%
Steak
0%
Ostrich
Fats
88%
Steak
12%
Ostrich

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Ostrich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Ostrich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 7.443g)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $2.4)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

All nutrients comparison - raw data values

Nutrient Steak Ostrich Opinion
Calories 271 145 Steak
Protein 24.85 28.49 Ostrich
Fats 19.02 2.57 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 78 85 Steak
Vitamin D 6 Steak
Iron 2.4 2.79 Ostrich
Calcium 12 6 Steak
Potassium 279 362 Ostrich
Magnesium 23 25 Ostrich
Sugar 0 0
Fiber 0 0
Copper 0.085 0.152 Ostrich
Zinc 6.34 4.85 Steak
Starch
Phosphorus 163 251 Ostrich
Sodium 58 80 Steak
Vitamin A 25 0 Steak
Vitamin E 0.23 Ostrich
Vitamin D 0.1 Steak
Vitamin B1 0.074 0.232 Ostrich
Vitamin B2 0.301 0.292 Steak
Vitamin B3 5.149 7.143 Ostrich
Vitamin B5 1.318 Ostrich
Vitamin B6 0.5 0.545 Ostrich
Vitamin B12 2.2 6.25 Ostrich
Vitamin K 1.6 Steak
Folate 6 15 Ostrich
Trans Fat
Saturated Fat 8.443 1 Ostrich
Monounsaturated Fat 9.171 0.97 Steak
Polyunsaturated fat 0.896 0.44 Steak
Tryptophan 0.278 0.254 Steak
Threonine 1.171 1.25 Ostrich
Isoleucine 1.157 1.354 Ostrich
Leucine 2.142 2.315 Ostrich
Lysine 2.38 2.516 Ostrich
Methionine 0.672 0.796 Ostrich
Phenylalanine 0.997 1.176 Ostrich
Valine 1.242 1.407 Ostrich
Histidine 0.931 0.716 Steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.