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Wild rice raw vs. Ostrich — In-Depth Nutrition Comparison

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The main differences between wild rice raw and ostrich

  • Wild rice raw is richer in manganese, copper, magnesium, phosphorus, fiber, and folate, yet ostrich is richer in vitamin B12, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Ostrich, tip trimmed, cooked.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +608%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +18%
Contains more CopperCopper +244.7%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +72.5%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +6894.7%
Contains more IronIron +42.3%
Contains more SeleniumSelenium +1239.3%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +256.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +101.7%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.143mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 OtherOther +255.8%
Contains more ProteinProtein +93.4%
Contains more FatsFats +138%
Contains more WaterWater +782.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -84.4%
Contains more Poly. FatPolyunsaturated fat +53.6%
Contains more Mono. FatMonounsaturated fat +510.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 2.8µg 37.5µg 63%
Manganese 1.329mg 0.019mg 57%
Copper 0.524mg 0.152mg 41%
Magnesium 177mg 25mg 36%
Cholesterol 0mg 85mg 28%
Protein 14.73g 28.49g 28%
Phosphorus 433mg 251mg 26%
Carbs 74.9g 0g 25%
Fiber 6.2g 0g 25%
Folate 95µg 15µg 20%
Vitamin B6 0.391mg 0.545mg 12%
Calories 357kcal 145kcal 11%
Vitamin B1 0.115mg 0.232mg 10%
Zinc 5.96mg 4.85mg 10%
Iron 1.96mg 2.79mg 10%
Choline 35mg 6%
Vitamin B5 1.074mg 1.318mg 5%
Vitamin E 0.82mg 0.23mg 4%
Saturated fat 0.156g 1g 4%
Vitamin B3 6.733mg 7.143mg 3%
Sodium 7mg 80mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.676g 0.44g 2%
Monounsaturated fat 0.159g 0.97g 2%
Fats 1.08g 2.57g 2%
Calcium 21mg 6mg 2%
Vitamin B2 0.262mg 0.292mg 2%
Potassium 427mg 362mg 2%
Net carbs 68.7g 0g N/A
Sugar 2.5g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.254mg 0%
Threonine 0.469mg 1.25mg 0%
Isoleucine 0.618mg 1.354mg 0%
Leucine 1.018mg 2.315mg 0%
Lysine 0.629mg 2.516mg 0%
Methionine 0.438mg 0.796mg 0%
Phenylalanine 0.721mg 1.176mg 0%
Valine 0.858mg 1.407mg 0%
Histidine 0.384mg 0.716mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Ostrich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
97%
Ostrich
Minerals Daily Need Coverage Score
96%
Wild rice raw
66%
Ostrich

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.844g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 57)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.