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  6. Ostrich vs. Kiwi

Ostrich vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between ostrich and kiwi

  • Ostrich is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, iron, phosphorus, and vitamin B5, yet kiwi is richer in vitamin C.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.
  • Ostrich has a lower glycemic index than kiwi.

Food types used in this article are Ostrich, tip trimmed, cooked and Kiwifruit, green, raw.

Infographic

Ostrich vs Kiwi 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%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +16%
Contains more IronIron +800%
Contains more CopperCopper +16.9%
Contains more ZincZinc +3364.3%
Contains more PhosphorusPhosphorus +638.2%
Contains more SeleniumSelenium +18650%
Contains more CalciumCalcium +466.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +415.8%

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%
Kiwi
Kiwi
5
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin B1Vitamin B1 +759.3%
Contains more Vitamin B2Vitamin B2 +1068%
Contains more Vitamin B3Vitamin B3 +1994.7%
Contains more Vitamin B5Vitamin B5 +620.2%
Contains more Vitamin B6Vitamin B6 +765.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +534.8%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Kiwi DV% diff.
Vitamin B12 6.25µg 0µg 260%
Vitamin C 0mg 92.7mg 103%
Selenium 37.5µg 0.2µg 68%
Protein 28.49g 1.14g 55%
Zinc 4.85mg 0.14mg 43%
Vitamin B3 7.143mg 0.341mg 43%
Vitamin B6 0.545mg 0.063mg 37%
Vitamin K 40.3µg 34%
Iron 2.79mg 0.31mg 31%
Phosphorus 251mg 34mg 31%
Cholesterol 85mg 0mg 28%
Vitamin B5 1.318mg 0.183mg 23%
Vitamin B2 0.292mg 0.025mg 21%
Vitamin B1 0.232mg 0.027mg 17%
Fiber 0g 3g 12%
Vitamin E 0.23mg 1.46mg 8%
Carbs 0g 14.66g 5%
Fructose 4.35g 5%
Calories 145kcal 61kcal 4%
Saturated fat 1g 0.029g 4%
Fats 2.57g 0.52g 3%
Calcium 6mg 34mg 3%
Sodium 80mg 3mg 3%
Manganese 0.019mg 0.098mg 3%
Folate 15µg 25µg 3%
Magnesium 25mg 17mg 2%
Copper 0.152mg 0.13mg 2%
Monounsaturated fat 0.97g 0.047g 2%
Potassium 362mg 312mg 1%
Choline 7.8mg 1%
Polyunsaturated fat 0.44g 0.287g 1%
Protein per 100 calories 20g 1.9g N/A
Calories per 10 g protein 51kcal 535kcal N/A
Weight per 100 calories 69g 164g N/A
Unsaturated / Saturated Fat ratio 1.4 12 N/A
Net carbs 0g 11.66g N/A
Sugar 0g 8.99g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.254mg 0.015mg 0%
Threonine 1.25mg 0.047mg 0%
Isoleucine 1.354mg 0.051mg 0%
Leucine 2.315mg 0.066mg 0%
Lysine 2.516mg 0.061mg 0%
Methionine 0.796mg 0.024mg 0%
Phenylalanine 1.176mg 0.044mg 0%
Valine 1.407mg 0.057mg 0%
Histidine 0.716mg 0.027mg 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
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +2399.1%
Contains more FatsFats +394.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.3%
Contains more OtherOther +41.9%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +1963.8%
Contains more Poly. FatPolyunsaturated fat +53.3%
Contains less Sat. FatSaturated fat -97.1%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.