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Duck meat vs. Palm oil — In-Depth Nutrition Comparison

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A recap on differences between duck meat and palm oil

  • Duck meat has more selenium, iron, vitamin B3, copper, phosphorus, vitamin B5, and vitamin B2; however, palm oil is higher in vitamin E.
  • Palm oil covers your daily saturated fat needs 198% more than duck meat.
  • Palm oil has less cholesterol.

Food varieties used in this article are Duck, domesticated, meat and skin, cooked, roasted and Oil, palm.

Infographic

Duck meat vs Palm oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +26900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +16700%
Contains more Vitamin EVitamin E +2177.1%
Contains more Vitamin KVitamin K +56.9%
~equal in Vitamin C ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +252.7%
~equal in Carbs ~0g

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +186.8%
Contains more Poly. FatPolyunsaturated fat +154.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Duck meat Palm oil DV% diff.
Saturated fat 9.67g 49.3g 180%
Fats 28.35g 100g 110%
Vitamin E 0.7mg 15.94mg 102%
Monounsaturated fat 12.9g 37g 60%
Polyunsaturated fat 3.65g 9.3g 38%
Protein 18.99g 0g 38%
Selenium 20µg 0µg 36%
Iron 2.7mg 0.01mg 34%
Vitamin B3 4.825mg 0mg 30%
Cholesterol 84mg 0mg 28%
Calories 337kcal 884kcal 27%
Copper 0.227mg 0mg 25%
Vitamin B5 1.098mg 0mg 22%
Phosphorus 156mg 0mg 22%
Vitamin B2 0.269mg 0mg 21%
Zinc 1.86mg 0mg 17%
Vitamin B1 0.174mg 0mg 15%
Vitamin B6 0.18mg 0mg 14%
Vitamin B12 0.3µg 0µg 13%
Choline 50.4mg 0.3mg 9%
Vitamin A 63µg 0µg 7%
Potassium 204mg 0mg 6%
Magnesium 16mg 0mg 4%
Sodium 59mg 0mg 3%
Vitamin K 5.1µg 8µg 2%
Folate 6µg 0µg 2%
Vitamin D 0.1µg 1%
Calcium 11mg 0mg 1%
Manganese 0.019mg 1%
Vitamin D 3IU 0%
Tryptophan 0.232mg 0mg 0%
Threonine 0.773mg 0mg 0%
Isoleucine 0.872mg 0mg 0%
Leucine 1.465mg 0mg 0%
Lysine 1.486mg 0mg 0%
Methionine 0.475mg 0mg 0%
Phenylalanine 0.752mg 0mg 0%
Valine 0.938mg 0mg 0%
Histidine 0.462mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Duck meat Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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%
Duck meat
26%
Palm oil
Minerals Daily Need Coverage Score
45%
Duck meat
0%
Palm oil

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 84mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Duck meat
Duck meat is lower in Saturated fat (difference - 39.63g)
Which food is richer in minerals?
Duck meat
Duck meat is relatively richer in minerals
Which food is richer in vitamins?
Duck meat
Duck meat is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($2)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.