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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +68.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +392.4% |
| Contains more Poly. FatPolyunsaturated fat | +575.9% |
| Contains less Sat. FatSaturated fat | -81.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B12 | 0.3µg | 0.65µg | 15% |
| Iron | 2.7mg | 1.48mg | 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% |
| Choline | 50.4mg | 85.1mg | 6% |
| Phosphorus | 156mg | 196mg | 6% |
| Vitamin B2 | 0.269mg | 0.202mg | 5% |
| Vitamin B3 | 4.825mg | 4.023mg | 5% |
| Vitamin D | 3IU | 32IU | 4% |
| Vitamin K | 5.1µg | 0µg | 4% |
| Protein | 18.99g | 20.93g | 4% |
| Vitamin D | 0.1µg | 0.8µg | 4% |
| Vitamin E | 0.7mg | 0.25mg | 3% |
| Potassium | 204mg | 287mg | 2% |
| Manganese | 0.019mg | 0.054mg | 2% |
| Selenium | 20µg | 19.5µg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Folate | 6µg | 3µg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
32%
44%
Minerals Daily Need Coverage Score
45%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 7.86g)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Duck meat contains less Sodium (difference - 1144mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.