Emu, flat fillet, raw vs Ostrich, outside strip, 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, outside strip, raw.
Emu flat fillet scores higher for nutrient density, 86 of 100 against ostrich outside strip's 82 of 100, driven mainly by calories and fat. Flat fillet has fewer calories (102 vs 120) and much less fat (0.74 g vs 2.21 g) per 100 g, though ostrich outside strip edges it on protein (23.4 g vs 22.2 g) and sodium (70 mg vs 150 mg).
Choose emu flat fillet when keeping calories and fat low is the priority. Choose ostrich outside strip when protein per 100 g and lower sodium matter more, since it delivers over a gram more protein and less than half the sodium. Despite trailing on those two numbers, its higher fat and calorie count keep its overall score below flat fillet's 86.
Head to head, per 100 g
| Metric | Emu, flat fillet | Ostrich, outside strip |
|---|---|---|
| Nutrient Density Score | 86 | 82 |
| Calories | 102 kcal | 120 kcal |
| Protein | 22 g | 23 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Total fat | 0.7 g | 2.2 g |
| Saturated fat | 0.2 g | 0.8 g |
| Sodium | 150 mg | 70 mg |
| Potassium | 240 mg | 333 mg |
| Calcium | 3 mg | 5 mg |
| Iron | 5 mg | 3.7 mg |
| Magnesium | 31 mg | 23 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 0.2 mg | 0.2 mg |
| Cholesterol | 71 mg | 79 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Emu, flat fillet, raw healthier than Ostrich, outside strip, 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, outside strip, raw?
Ostrich, outside strip, raw has more protein, 23.4 g per 100 g to 22.2 g.
Which has fewer calories?
Emu, flat fillet, raw is lower in calories, 102 kcal per 100 g to 120 kcal.
Full Emu, flat fillet profile Full Ostrich, outside strip profile