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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 for 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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +100%
Contains more ZincZinc +30.7%
Contains less SodiumSodium -27.5%
Contains more PotassiumPotassium +29.7%
Contains more IronIron +16.3%
Contains more CopperCopper +78.8%
Contains more PhosphorusPhosphorus +54%
Contains more SeleniumSelenium +17.9%
~equal in Magnesium ~25mg

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.
Steak
3
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +213.5%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B12Vitamin B12 +184.1%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.292mg
~equal in Vitamin B6 ~0.545mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steak Ostrich DV% diff.
Vitamin B12 2.2µg 6.25µg 169%
Saturated fat 8.443g 1g 34%
Vitamin B5 1.318mg 26%
Fats 19.02g 2.57g 25%
Monounsaturated fat 9.171g 0.97g 21%
Zinc 6.34mg 4.85mg 14%
Vitamin B1 0.074mg 0.232mg 13%
Phosphorus 163mg 251mg 13%
Vitamin B3 5.149mg 7.143mg 12%
Selenium 31.8µg 37.5µg 10%
Protein 24.85g 28.49g 7%
Copper 0.085mg 0.152mg 7%
Calories 271kcal 145kcal 6%
Iron 2.4mg 2.79mg 5%
Vitamin B6 0.5mg 0.545mg 3%
Polyunsaturated fat 0.896g 0.44g 3%
Cholesterol 78mg 85mg 2%
Vitamin E 0.23mg 2%
Folate 6µg 15µg 2%
Potassium 279mg 362mg 2%
Vitamin D 6IU 1%
Vitamin K 1.6µg 1%
Vitamin A 7µg 0µg 1%
Calcium 12mg 6mg 1%
Vitamin B2 0.301mg 0.292mg 1%
Sodium 58mg 80mg 1%
Manganese 0.019mg 1%
Vitamin D 0.1µg 1%
Magnesium 23mg 25mg 0%
Tryptophan 0.278mg 0.254mg 0%
Threonine 1.171mg 1.25mg 0%
Isoleucine 1.157mg 1.354mg 0%
Leucine 2.142mg 2.315mg 0%
Lysine 2.38mg 2.516mg 0%
Methionine 0.672mg 0.796mg 0%
Phenylalanine 0.997mg 1.176mg 0%
Valine 1.242mg 1.407mg 0%
Histidine 0.931mg 0.716mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +640.1%
Contains more OtherOther +25.6%
Contains more ProteinProtein +14.6%
Contains more WaterWater +23.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +845.5%
Contains more Poly. FatPolyunsaturated fat +103.6%
Contains less Sat. FatSaturated fat -88.2%

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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. 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.