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Duck meat vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between Duck meat and Rice

  • Duck meat has more Selenium, Vitamin B3, Vitamin B2, Iron, Copper, Phosphorus, and Vitamin B5, however, Rice is higher in Manganese.
  • Duck meat covers your daily Saturated Fat needs 48% more than Rice.

Food varieties used in this article are Duck, domesticated, meat and skin, cooked, roasted and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Duck meat vs Rice 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.
Duck meat
Duck meat
8
:
2
Rice
Rice
Contains more Iron +125%
Contains more Magnesium +33.3%
Contains more Phosphorus +262.8%
Contains more Potassium +482.9%
Contains more Zinc +279.6%
Contains more Copper +229%
Contains more Selenium +166.7%
Contains less Sodium -98.3%
Contains more Manganese +2384.2%
Equal in Calcium - 10
Duck meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 102% 12% 67% 18% 8% 51% 76% 3% 110%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Iron +125%
Contains more Magnesium +33.3%
Contains more Phosphorus +262.8%
Contains more Potassium +482.9%
Contains more Zinc +279.6%
Contains more Copper +229%
Contains more Selenium +166.7%
Contains less Sodium -98.3%
Contains more Manganese +2384.2%
Equal in Calcium - 10

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.
Duck meat
Duck meat
10
:
1
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1650%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1969.2%
Contains more Vitamin B3 +226.9%
Contains more Vitamin B5 +181.5%
Contains more Vitamin B6 +93.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Folate +866.7%
Equal in Vitamin B1 - 0.163
Duck meat
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1650%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1969.2%
Contains more Vitamin B3 +226.9%
Contains more Vitamin B5 +181.5%
Contains more Vitamin B6 +93.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Folate +866.7%
Equal in Vitamin B1 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Duck meat
Duck meat
3
:
2
Rice
Rice
Contains more Protein +605.9%
Contains more Fats +10025%
Contains more Other +95.2%
Contains more Carbs +∞%
Contains more Water +32%
Duck meat
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +605.9%
Contains more Fats +10025%
Contains more Other +95.2%
Contains more Carbs +∞%
Contains more Water +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Duck meat
Duck meat
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +14559.1%
Contains more Polyunsaturated fat +4702.6%
Contains less Saturated Fat -99.2%
Duck meat
37% 49% 14%
Saturated Fat: 9.67 g
Monounsaturated Fat: 12.9 g
Polyunsaturated fat: 3.65 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +14559.1%
Contains more Polyunsaturated fat +4702.6%
Contains less Saturated Fat -99.2%

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 Rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Duck meat Rice Opinion
Net carbs 0g 27.77g Rice
Protein 18.99g 2.69g Duck meat
Fats 28.35g 0.28g Duck meat
Carbs 0g 28.17g Rice
Calories 337kcal 130kcal Duck meat
Sugar 0g 0.05g Duck meat
Fiber 0g 0.4g Rice
Calcium 11mg 10mg Duck meat
Iron 2.7mg 1.2mg Duck meat
Magnesium 16mg 12mg Duck meat
Phosphorus 156mg 43mg Duck meat
Potassium 204mg 35mg Duck meat
Sodium 59mg 1mg Rice
Zinc 1.86mg 0.49mg Duck meat
Copper 0.227mg 0.069mg Duck meat
Manganese 0.019mg 0.472mg Rice
Selenium 20µg 7.5µg Duck meat
Vitamin A 210IU 0IU Duck meat
Vitamin A RAE 63µg 0µg Duck meat
Vitamin E 0.7mg 0.04mg Duck meat
Vitamin D 3IU 0IU Duck meat
Vitamin D 0.1µg 0µg Duck meat
Vitamin B1 0.174mg 0.163mg Duck meat
Vitamin B2 0.269mg 0.013mg Duck meat
Vitamin B3 4.825mg 1.476mg Duck meat
Vitamin B5 1.098mg 0.39mg Duck meat
Vitamin B6 0.18mg 0.093mg Duck meat
Folate 6µg 58µg Rice
Vitamin B12 0.3µg 0µg Duck meat
Vitamin K 5.1µg 0µg Duck meat
Tryptophan 0.232mg 0.031mg Duck meat
Threonine 0.773mg 0.096mg Duck meat
Isoleucine 0.872mg 0.116mg Duck meat
Leucine 1.465mg 0.222mg Duck meat
Lysine 1.486mg 0.097mg Duck meat
Methionine 0.475mg 0.063mg Duck meat
Phenylalanine 0.752mg 0.144mg Duck meat
Valine 0.938mg 0.164mg Duck meat
Histidine 0.462mg 0.063mg Duck meat
Cholesterol 84mg 0mg Rice
Saturated Fat 9.67g 0.077g Rice
Monounsaturated Fat 12.9g 0.088g Duck meat
Polyunsaturated fat 3.65g 0.076g Duck meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Duck meat Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Rice
Minerals Daily Need Coverage Score
45%
Duck meat
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 9.593g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1)
Which food is lower in Sugar?
Duck meat
Duck meat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Duck meat
Duck meat is lower in glycemic index (difference - 60)
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

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.