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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.

Infographic

Duck meat vs Ham infographic
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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 Calcium +37.5%
Contains more Iron +82.4%
Contains more Magnesium +14.3%
Contains less Sodium -95.1%
Contains more Copper +187.3%
Contains more Phosphorus +25.6%
Contains more Potassium +40.7%
Contains more Zinc +54.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 102% 12% 67% 18% 8% 51% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +37.5%
Contains more Iron +82.4%
Contains more Magnesium +14.3%
Contains less Sodium -95.1%
Contains more Copper +187.3%
Contains more Phosphorus +25.6%
Contains more Potassium +40.7%
Contains more Zinc +54.8%

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 Folate +100%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B6 +122.2%
Contains more Vitamin B12 +116.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 14% 3% 0% 44% 63% 91% 66% 42% 5% 38% 13%
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 E +180%
Contains more Vitamin B2 +33.2%
Contains more Vitamin B3 +19.9%
Contains more Vitamin B5 +172.5%
Contains more Folate +100%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B6 +122.2%
Contains more Vitamin B12 +116.7%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.