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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 from 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.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Ham
Contains more Iron +82.4%
Contains more Calcium +37.5%
Contains more Magnesium +14.3%
Contains more Copper +187.3%
Contains less Sodium -95.1%
Contains more Potassium +40.7%
Contains more Zinc +54.8%
Contains more Phosphorus +25.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 4% 18% 12% 76% 51% 67% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Iron +82.4%
Contains more Calcium +37.5%
Contains more Magnesium +14.3%
Contains more Copper +187.3%
Contains less Sodium -95.1%
Contains more Potassium +40.7%
Contains more Zinc +54.8%
Contains more Phosphorus +25.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +180%
Contains more Vitamin B2 +33.2%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +172.5%
Contains more Vitamin K +∞%
Contains more Folate +100%
Contains more Vitamin D +700%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B6 +122.2%
Contains more Vitamin B12 +116.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 14% 3% 44% 63% 91% 66% 42% 38% 13% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +180%
Contains more Vitamin B2 +33.2%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +172.5%
Contains more Vitamin K +∞%
Contains more Folate +100%
Contains more Vitamin D +700%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B6 +122.2%
Contains more Vitamin B12 +116.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
32
Duck meat
45
Ham
Mineral Summary Score
42
Duck meat
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
114%
Duck meat
126%
Ham
Carbohydrates
0%
Duck meat
2%
Ham
Fats
131%
Duck meat
26%
Ham

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Duck meat Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Duck meat Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.86g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Duck meat
Duck meat contains less Sodium (difference - 1144mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

All nutrients comparison - raw data values

Nutrient Duck meat Ham Opinion
Calories 337 145 Duck meat
Protein 18.99 20.93 Ham
Fats 28.35 5.53 Duck meat
Vitamin C 0 0
Net carbs 0 1.5 Ham
Carbs 0 1.5 Ham
Cholesterol 84 53 Ham
Vitamin D 3 32 Ham
Iron 2.7 1.48 Duck meat
Calcium 11 8 Duck meat
Potassium 204 287 Ham
Magnesium 16 14 Duck meat
Sugar 0 0
Fiber 0 0
Copper 0.227 0.079 Duck meat
Zinc 1.86 2.88 Ham
Starch
Phosphorus 156 196 Ham
Sodium 59 1203 Duck meat
Vitamin A 210 0 Duck meat
Vitamin E 0.7 0.25 Duck meat
Vitamin D 0.1 0.8 Ham
Vitamin B1 0.174 0.754 Ham
Vitamin B2 0.269 0.202 Duck meat
Vitamin B3 4.825 4.023 Duck meat
Vitamin B5 1.098 0.403 Duck meat
Vitamin B6 0.18 0.4 Ham
Vitamin B12 0.3 0.65 Ham
Vitamin K 5.1 0 Duck meat
Folate 6 3 Duck meat
Trans Fat
Saturated Fat 9.67 1.81 Ham
Monounsaturated Fat 12.9 2.62 Duck meat
Polyunsaturated fat 3.65 0.54 Duck meat
Tryptophan 0.232 0.251 Ham
Threonine 0.773 0.931 Ham
Isoleucine 0.872 0.918 Ham
Leucine 1.465 1.661 Ham
Lysine 1.486 1.775 Ham
Methionine 0.475 0.553 Ham
Phenylalanine 0.752 0.904 Ham
Valine 0.938 0.908 Duck meat
Histidine 0.462 0.75 Ham
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.