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  6. Ostrich vs. Fillet

Ostrich vs. Fillet — In-Depth Nutrition Comparison

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Significant differences between ostrich and fillet

  • Ostrich has more vitamin B12, selenium, and zinc; however, fillet is richer in copper, vitamin B6, vitamin B1, vitamin B2, vitamin B3, and phosphorus.
  • Fillet covers your daily copper needs 86% more than ostrich.

Specific food types used in this comparison are Ostrich, tip trimmed, cooked and Vegetarian fillets.

Infographic

Ostrich vs Fillet 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% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Fillet
Fillet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Contains more IronIron +39.5%
Contains more ZincZinc +246.4%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3650%
Contains more CalciumCalcium +1483.3%
Contains more PotassiumPotassium +65.7%
Contains more CopperCopper +508.6%
Contains more PhosphorusPhosphorus +79.3%
~equal in Magnesium ~23mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.6% 58% 67% 134% 79% 126% 781% 0% 11%
Fillet
Fillet
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +48.8%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +374.1%
Contains more Vitamin B2Vitamin B2 +208.2%
Contains more Vitamin B3Vitamin B3 +68%
Contains more Vitamin B6Vitamin B6 +175.2%
Contains more FolateFolate +580%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Fillet DV% diff.
Copper 0.152mg 0.925mg 86%
Vitamin B12 6.25µg 4.2µg 85%
Vitamin B6 0.545mg 1.5mg 73%
Vitamin B1 0.232mg 1.1mg 72%
Selenium 37.5µg 1µg 66%
Polyunsaturated fat 0.44g 9.332g 59%
Vitamin B2 0.292mg 0.9mg 47%
Zinc 4.85mg 1.4mg 31%
Vitamin B3 7.143mg 12mg 30%
Cholesterol 85mg 0mg 28%
Phosphorus 251mg 450mg 28%
Vitamin B5 1.318mg 26%
Fats 2.57g 18g 24%
Fiber 0g 6.1g 24%
Folate 15µg 102µg 22%
Vitamin E 0.23mg 3.45mg 21%
Sodium 80mg 490mg 18%
Choline 82mg 15%
Protein 28.49g 23g 11%
Iron 2.79mg 2mg 10%
Calcium 6mg 95mg 9%
Monounsaturated fat 0.97g 4.376g 9%
Saturated fat 1g 2.849g 8%
Calories 145kcal 290kcal 7%
Potassium 362mg 600mg 7%
Carbs 0g 9g 3%
Manganese 0.019mg 1%
Protein per 100 calories 20g 7.9g N/A
Calories per 10 g protein 51kcal 126kcal N/A
Weight per 100 calories 69g 34g N/A
Unsaturated / Saturated Fat ratio 1.4 4.8 N/A
Net carbs 0g 2.9g N/A
Magnesium 25mg 23mg 0%
Sugar 0g 0.8g N/A
Tryptophan 0.254mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0%
Methionine 0.796mg 0%
Phenylalanine 1.176mg 0%
Valine 1.407mg 0%
Histidine 0.716mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more ProteinProtein +23.9%
Contains more WaterWater +52.2%
Contains more FatsFats +600.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1062.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +351.1%
Contains more Poly. FatPolyunsaturated fat +2020.9%

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.