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  6. Sweet potato vs. Ostrich

Sweet potato vs. Ostrich — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and ostrich

  • Sweet potato has more vitamin A; however, ostrich is higher in vitamin B12, selenium, zinc, vitamin B3, phosphorus, iron, vitamin B6, and vitamin B2.
  • Sweet potato covers your daily need for vitamin A, 284% more than ostrich.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Ostrich, tip trimmed, cooked.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +400%
Contains less SodiumSodium -31.3%
Contains more ManganeseManganese +1257.9%
Contains more IronIron +357.4%
Contains more ZincZinc +1516.7%
Contains more PhosphorusPhosphorus +434%
Contains more SeleniumSelenium +6150%
~equal in Magnesium ~25mg
~equal in Potassium ~362mg
~equal in Copper ~0.152mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +197.4%
Contains more Vitamin B2Vitamin B2 +378.7%
Contains more Vitamin B3Vitamin B3 +1182.4%
Contains more Vitamin B5Vitamin B5 +64.8%
Contains more Vitamin B6Vitamin B6 +160.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Vitamin A 709µg 0µg 79%
Selenium 0.6µg 37.5µg 67%
Protein 1.57g 28.49g 54%
Vitamin B3 0.557mg 7.143mg 41%
Zinc 0.3mg 4.85mg 41%
Phosphorus 47mg 251mg 29%
Cholesterol 0mg 85mg 28%
Iron 0.61mg 2.79mg 27%
Vitamin B6 0.209mg 0.545mg 26%
Vitamin B2 0.061mg 0.292mg 18%
Vitamin B1 0.078mg 0.232mg 13%
Fiber 3g 0g 12%
Vitamin B5 0.8mg 1.318mg 10%
Manganese 0.258mg 0.019mg 10%
Carbs 20.12g 0g 7%
Starch 12.65g 5%
Saturated fat 0.018g 1g 4%
Fats 0.05g 2.57g 4%
Polyunsaturated fat 0.014g 0.44g 3%
Calories 86kcal 145kcal 3%
Vitamin C 2.4mg 0mg 3%
Monounsaturated fat 0.001g 0.97g 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Calcium 30mg 6mg 2%
Sodium 55mg 80mg 1%
Folate 11µg 15µg 1%
Fructose 0.7g 1%
Potassium 337mg 362mg 1%
Net carbs 17.12g 0g N/A
Magnesium 25mg 25mg 0%
Sugar 4.18g 0g N/A
Copper 0.151mg 0.152mg 0%
Vitamin E 0.26mg 0.23mg 0%
Tryptophan 0.031mg 0.254mg 0%
Threonine 0.083mg 1.25mg 0%
Isoleucine 0.055mg 1.354mg 0%
Leucine 0.092mg 2.315mg 0%
Lysine 0.066mg 2.516mg 0%
Methionine 0.029mg 0.796mg 0%
Phenylalanine 0.089mg 1.176mg 0%
Valine 0.086mg 1.407mg 0%
Histidine 0.031mg 0.716mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 CarbsCarbs +∞%
Contains more WaterWater +12.8%
Contains more OtherOther +127.9%
Contains more ProteinProtein +1714.6%
Contains more FatsFats +5040%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +96900%
Contains more Poly. FatPolyunsaturated fat +3042.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.