Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Quail meat
  5. Compare
  6. Quail meat vs. Ham

Quail meat vs. Ham — In-Depth Nutrition Comparison

Compare

Differences between Quail meat and Ham

  • Quail meat has more Copper, Iron, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin A RAE, while Ham has more Vitamin B1, and Vitamin B12.
  • Ham's daily need coverage for Sodium is 50% higher.
  • The amount of Saturated Fat in Ham is lower.

The food types used in this comparison are Quail, meat and skin, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Quail meat vs Ham 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.
Quail meat
Quail meat
6
:
4
Ham
Ham
Contains more Calcium +62.5%
Contains more Iron +168.2%
Contains more Magnesium +64.3%
Contains more Phosphorus +40.3%
Contains less Sodium -95.6%
Contains more Copper +541.8%
Contains more Potassium +32.9%
Contains more Zinc +19%
Contains more Manganese +184.2%
Contains more Selenium +17.5%
Quail meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 149% 17% 118% 20% 7% 66% 169% 3% 91%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +62.5%
Contains more Iron +168.2%
Contains more Magnesium +64.3%
Contains more Phosphorus +40.3%
Contains less Sodium -95.6%
Contains more Copper +541.8%
Contains more Potassium +32.9%
Contains more Zinc +19%
Contains more Manganese +184.2%
Contains more Selenium +17.5%

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.
Quail meat
Quail meat
7
:
5
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +50%
Contains more Folate +166.7%
Contains more Vitamin B1 +209%
Contains more Vitamin B12 +51.2%
Quail meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 0% 0% 21% 61% 60% 142% 47% 139% 6% 54% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +50%
Contains more Folate +166.7%
Contains more Vitamin B1 +209%
Contains more Vitamin B12 +51.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quail meat
Quail meat
2
:
3
Ham
Ham
Contains more Fats +117.9%
Contains more Carbs +∞%
Equal in Protein - 20.93
Equal in Water - 67.67
Equal in Other - 4.37
Quail meat
20% 12% 70%
Protein: 19.63 g
Fats: 12.05 g
Carbs: 0 g
Water: 69.65 g
Other: 0 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +117.9%
Contains more Carbs +∞%
Equal in Protein - 20.93
Equal in Water - 67.67
Equal in Other - 4.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quail meat
Quail meat
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +59.5%
Contains more Polyunsaturated fat +451.9%
Contains less Saturated Fat -46.4%
Quail meat
32% 40% 28%
Saturated Fat: 3.38 g
Monounsaturated Fat: 4.18 g
Polyunsaturated fat: 2.98 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +59.5%
Contains more Polyunsaturated fat +451.9%
Contains less Saturated Fat -46.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quail meat Ham
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quail meat Ham Opinion
Net carbs 0g 1.5g Ham
Protein 19.63g 20.93g Ham
Fats 12.05g 5.53g Quail meat
Carbs 0g 1.5g Ham
Calories 192kcal 145kcal Quail meat
Calcium 13mg 8mg Quail meat
Iron 3.97mg 1.48mg Quail meat
Magnesium 23mg 14mg Quail meat
Phosphorus 275mg 196mg Quail meat
Potassium 216mg 287mg Ham
Sodium 53mg 1203mg Quail meat
Zinc 2.42mg 2.88mg Ham
Copper 0.507mg 0.079mg Quail meat
Manganese 0.019mg 0.054mg Ham
Selenium 16.6µg 19.5µg Ham
Vitamin A 243IU 0IU Quail meat
Vitamin A RAE 73µg 0µg Quail meat
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 6.1mg 0mg Quail meat
Vitamin B1 0.244mg 0.754mg Ham
Vitamin B2 0.26mg 0.202mg Quail meat
Vitamin B3 7.538mg 4.023mg Quail meat
Vitamin B5 0.772mg 0.403mg Quail meat
Vitamin B6 0.6mg 0.4mg Quail meat
Folate 8µg 3µg Quail meat
Vitamin B12 0.43µg 0.65µg Ham
Tryptophan 0.288mg 0.251mg Quail meat
Threonine 0.945mg 0.931mg Quail meat
Isoleucine 1.013mg 0.918mg Quail meat
Leucine 1.613mg 1.661mg Ham
Lysine 1.645mg 1.775mg Ham
Methionine 0.591mg 0.553mg Quail meat
Phenylalanine 0.826mg 0.904mg Ham
Valine 1.033mg 0.908mg Quail meat
Histidine 0.696mg 0.75mg Ham
Cholesterol 76mg 53mg Ham
Saturated Fat 3.38g 1.81g Ham
Omega-3 - EPA 0.01g 0g Quail meat
Omega-3 - DPA 0.03g 0g Quail meat
Monounsaturated Fat 4.18g 2.62g Quail meat
Polyunsaturated fat 2.98g 0.54g Quail meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail meat Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Quail meat
Quail meat vs Chicken meat
Chicken meat
Quail meat
Quail meat vs Turkey meat
Turkey meat
Quail meat
Quail meat vs Rabbit Meat
Rabbit Meat
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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
45%
Quail meat
45%
Ham
Minerals Daily Need Coverage Score
64%
Quail meat
55%
Ham

Comparison summary

Which food is lower in Sugar?
Quail meat
Quail meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Quail meat
Quail meat contains less Sodium (difference - 1150mg)
Which food is cheaper?
Quail meat
Quail meat is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.57g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Quail meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172418/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.