Emu, flat fillet, raw vs Ostrich, fan, raw
Original comparison by NutriVerdict
Bottom line: Emu, flat fillet, raw is the more nutrient-dense of the two, scoring 86 of 100 to 82 for Ostrich, fan, raw.
Emu flat fillet scores higher for nutrient density, 86 of 100 versus ostrich fan's 82 of 100, mainly on calories and fat. Flat fillet has notably fewer calories (102 vs 117) and less fat (0.74 g vs 2.65 g) per 100 g, with protein close between the two (22.2 g vs 21.8 g). Ostrich fan does carry far less sodium, 75 mg against flat fillet's 150 mg.
Choose emu flat fillet when calories and fat are the priority, since it beats ostrich fan clearly on both. Choose ostrich fan when sodium is the bigger concern, as flat fillet runs exactly double its sodium per 100 g. The 4-point score gap favors emu overall, but the sodium trade-off is worth weighing for anyone watching intake closely.
Head to head, per 100 g
| Metric | Emu, flat fillet | Ostrich, fan |
|---|---|---|
| Nutrient Density Score | 86 | 82 |
| Calories | 102 kcal | 117 kcal |
| Protein | 22 g | 22 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Total fat | 0.7 g | 2.7 g |
| Saturated fat | 0.2 g | 1 g |
| Sodium | 150 mg | 75 mg |
| Potassium | 240 mg | 308 mg |
| Calcium | 3 mg | 6 mg |
| Iron | 5 mg | 4.4 mg |
| Magnesium | 31 mg | 22 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 0.2 mg | 0.2 mg |
| Cholesterol | 71 mg | 73 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Emu, flat fillet, raw healthier than Ostrich, fan, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Emu, flat fillet, raw scores higher, 86 of 100 to 82. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Emu, flat fillet, raw or Ostrich, fan, raw?
Emu, flat fillet, raw has more protein, 22.2 g per 100 g to 21.8 g.
Which has fewer calories?
Emu, flat fillet, raw is lower in calories, 102 kcal per 100 g to 117 kcal.