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  6. Duck meat vs. Ham

Duck meat vs. Ham — In-Depth Nutrition Comparison

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The main differences between duck meat and ham

  • Duck meat has more copper, iron, and vitamin B5; however, ham has more vitamin B1, vitamin B6, vitamin B12, and zinc.
  • Daily need coverage for sodium for ham is 50% higher.
  • Ham has 5 times less saturated fat than duck meat. Duck meat has 9.67g of saturated fat, while ham has 1.81g.

Food types used in this article are Duck, domesticated, meat, and skin, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Duck 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +37.5%
Contains more IronIron +82.4%
Contains more CopperCopper +187.3%
Contains less SodiumSodium -95.1%
Contains more PotassiumPotassium +40.7%
Contains more ZincZinc +54.8%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +184.2%
~equal in Selenium ~19.5µg

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% 1.5% 21% 14% 44% 62% 90% 66% 42% 38% 13% 4.5%
Ham
Ham
4
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% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B2Vitamin B2 +33.2%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B5Vitamin B5 +172.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more Vitamin B12Vitamin B12 +116.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Duck meat Ham DV% diff.
Sodium 59mg 1203mg 50%
Vitamin B1 0.174mg 0.754mg 48%
Saturated fat 9.67g 1.81g 36%
Fats 28.35g 5.53g 35%
Monounsaturated fat 12.9g 2.62g 26%
Polyunsaturated fat 3.65g 0.54g 21%
Vitamin B6 0.18mg 0.4mg 17%
Copper 0.227mg 0.079mg 16%
Iron 2.7mg 1.48mg 15%
Vitamin B12 0.3µg 0.65µg 15%
Vitamin B5 1.098mg 0.403mg 14%
Calories 337kcal 145kcal 10%
Cholesterol 84mg 53mg 10%
Zinc 1.86mg 2.88mg 9%
Vitamin A 63µg 0µg 7%
Phosphorus 156mg 196mg 6%
Choline 50.4mg 85.1mg 6%
Vitamin B2 0.269mg 0.202mg 5%
Vitamin B3 4.825mg 4.023mg 5%
Protein 18.99g 20.93g 4%
Vitamin D* 3 IU 32 IU 4%
Vitamin D 0.1µg 0.8µg 4%
Vitamin K 5.1µg 0µg 4%
Vitamin E 0.7mg 0.25mg 3%
Potassium 204mg 287mg 2%
Manganese 0.019mg 0.054mg 2%
Carbs 0g 1.5g 1%
Selenium 20µg 19.5µg 1%
Folate 6µg 3µg 1%
Protein per 100 calories 5.6g 14g N/A
Calories per 10 g protein 177kcal 69kcal N/A
Weight per 100 calories 30g 69g N/A
Unsaturated / Saturated Fat ratio 1.7 1.7 N/A
Net carbs 0g 1.5g N/A
Magnesium 16mg 14mg 0%
Calcium 11mg 8mg 0%
Tryptophan 0.232mg 0.251mg 0%
Threonine 0.773mg 0.931mg 0%
Isoleucine 0.872mg 0.918mg 0%
Leucine 1.465mg 1.661mg 0%
Lysine 1.486mg 1.775mg 0%
Methionine 0.475mg 0.553mg 0%
Phenylalanine 0.752mg 0.904mg 0%
Valine 0.938mg 0.908mg 0%
Histidine 0.462mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Ham
Ham
4
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 FatsFats +412.7%
Contains more ProteinProtein +10.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%
Contains more OtherOther +432.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +392.4%
Contains more Poly. FatPolyunsaturated fat +575.9%
Contains less Sat. FatSaturated fat -81.3%

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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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.