Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Steak vs Ostrich - In-Depth Nutrition Comparison

Compare

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.

Infographic

Steak 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" 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 less Sodium -27.5%
Contains more Zinc +30.7%
Contains more Iron +16.3%
Contains more Phosphorus +54%
Contains more Potassium +29.7%
Contains more Copper +78.8%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 105% 18% 108% 32% 11% 133% 51%
Contains more Calcium +100%
Contains less Sodium -27.5%
Contains more Zinc +30.7%
Contains more Iron +16.3%
Contains more Phosphorus +54%
Contains more Potassium +29.7%
Contains more Copper +78.8%
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 Folate +150%
Contains more Vitamin B12 +184.1%
Equal in Vitamin B2 - 0.292
Equal in Vitamin B6 - 0.545
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +213.5%
Contains more Vitamin B3 +38.7%
Contains more Folate +150%
Contains more Vitamin B12 +184.1%
Equal in Vitamin B2 - 0.292
Equal in Vitamin B6 - 0.545

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

People also compare

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

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 7mg)
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.

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.