Duck meat vs. Turkey meat — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on July 05, 2023

Medically reviewed by Ani Harutyunyan

Summary

Turkey meat is richer in proteins and contains less fat and specifically saturated fats. Turkey meat is richer in B vitamins, zinc, and phosphorous. Ducks are richer in copper and iron vitamins B1 and B5.

Turkey meat is healthier meat compared to duck meat. It is rich in proteins, has neutral associations with cardiovascular diseases, and is a good source of tryptophan, that has positive mental health impacts. Duck meat contains higher fat content, which is associated with cardiovascular diseases.

Introduction

This article will compare two types of poultry meats, turkey meat and duck meat. They are both classified as white meat. However, differences do exist between them. We will compare their nutritional aspects, health impacts, and in the end, some general differences between them.

It is essential to understand which meat is healthier in this case. Thus we need to dig deep into the nutritional and health impacts to conclude.

In this article, we consider turkey meat and duck meat to be roasted with the skin.

General differences

Turkey meat and duck meat are both poultry types of meat. One of the main differences is that duck meat has a darker color. This is due to a higher myoglobin content. Turkey meat and duck meat cuts are nearly similar to chicken cuts. Breast, drumstick, wing, thigh. In addition, duck foie gras can be found.

Taste

Duck meat has a stronger taste and flavor, contains more fats, and has a fattier taste than turkey meat. While turkey often has a milder flavor with hardly perceptible nuttiness, duck is famous for its rich, meaty taste with an element of sweetness.

Can you substitute duck for turkey?

Definitely yes! Roasted duck is a great alternative to Thanksgiving turkey if you do not like the taste of turkey meat at all. Also, it is a better source of tryptophan - an essential amino acid.

Nutritional content comparison

In this section, we are considering turkey and duck as a whole. Although some differences exist between each part, we are taking it as a whole. The infographic shown below indicates that turkey meat contains more water and protein, while duck meat is significantly richer in fats. Please, find the details in the corresponding sections.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Duck meat

Protein: 18.99 g

Fats: 28.35 g

Carbs: 0 g

Water: 51.84 g

Other: 0.82 g

Turkey meat

Protein: 28.55 g

Fats: 7.39 g

Carbs: 0.06 g

Water: 63.52 g

Other: 0.48 g

Contains more FatsFats	+283.6%
Contains more OtherOther	+70.8%

Contains more ProteinProtein	+50.3%
Contains more CarbsCarbs	+∞%
Contains more WaterWater	+22.5%

Calories

Duck meat contains higher amounts of calories than turkey meat. It contains 148 calories more. Duck meat is classified as high-calorie food, while turkey meat is considered a low-calorie food.

Proteins

Turkey meat is richer in proteins. Turkey meat is one of the highest protein-containing meats.

Duck meat contains 11g less protein per 100g than turkey meat.

Fats

Duck meat contains 4 times higher amounts of fats compared to turkey meat. Duck meat on its own is very high in fats.

Types of fats

Duck meat contains five times more saturated fats compared to turkey meat.

However, the highest fat available in duck meat is monounsaturated fats.

Cholesterol

Turkey meat contains higher amounts of cholesterol. It contains 25mg more cholesterol than duck meat.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Duck meat

Saturated fat: Sat. Fat 9.67 g

Monounsaturated fat: Mono. Fat 12.9 g

Polyunsaturated fat: Poly. Fat 3.65 g

Turkey meat

Saturated fat: Sat. Fat 2.155 g

Monounsaturated fat: Mono. Fat 2.647 g

Polyunsaturated fat: Poly. Fat 2.119 g

Contains more Mono. FatMonounsaturated fat	+387.3%
Contains more Poly. FatPolyunsaturated fat	+72.3%

Contains less Sat. FatSaturated fat

-77.7%

Carbs

They contain a negligible amount of carbs.

Glycemic index

The glycemic index of turkey and duck meats is equal to 0.

Minerals

Turkey meat is richer in zinc and phosphorous.

Whereas duck meat is richer in copper and iron.

The diagram below displays their distribution.

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

Turkey meat

Contains more IronIron	+147.7%
Contains more CopperCopper	+144.1%
Contains less SodiumSodium	-42.7%
Contains more ManganeseManganese	+35.7%

Contains more MagnesiumMagnesium	+87.5%
Contains more CalciumCalcium	+27.3%
Contains more PotassiumPotassium	+17.2%
Contains more ZincZinc	+33.3%
Contains more PhosphorusPhosphorus	+42.9%
Contains more SeleniumSelenium	+49%

Vitamins

Turkey meat is richer in vitamins B2, B3, B6, and B12. on the other hand, duck meat is richer in vitamins B1 and B5.

The diagram below displays their distribution.

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

Turkey meat

Contains more Vitamin AVitamin A	+425%
Contains more Vitamin EVitamin E	+900%
Contains more Vitamin B1Vitamin B1	+286.7%
Contains more Vitamin B5Vitamin B5	+15.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin DVitamin D	+300%
Contains more Vitamin B3Vitamin B3	+98.4%
Contains more Vitamin B6Vitamin B6	+242.2%
Contains more Vitamin B12Vitamin B12	+240%
Contains more FolateFolate	+50%
Contains more CholineCholine	+73.4%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.281mg

Health impacts

White meat consumption, such as turkey meat and duck meat, positively affects overall health. White meat consumption is inversely related to overall mortality rates (1).

Health impacts of turkey meat

Bodybuilding

Turkey meat is very rich in proteins and is an excellent addition to muscle-building diets (2).

Diabetes and cardiovascular health

Consuming turkey meat has a neutral association with the development of type 2 diabetes and cardiovascular health. The consumption of turkey meat is an excellent alternative to red meat (3).

Cancer

Turkey meat consumption in its unprocessed form has neutrally associated with cancer development. In addition, there are lower incidence rates of developing cancer compared with the positive association between red meat and cancer development. This indicates that the consumption of poultry, in this case, turkey meat, instead of red meat decreases the risk of developing cancer (3)(4).

Sleep and mood

Eating turkey and duck meat is usually associated with a sleepy feeling mainly due to the high amounts of tryptophan, an amino acid involved in sleep (5).

Tryptophan is also a serotonin precursor, which increases serotonin levels and provides a feeling of well-being (6).

Negative health impacts of turkey meat

Processed turkey contains preservatives and additives responsible for its negative health impacts.

Processed turkey consumption is positively associated with increased risks of cardiovascular health diseases, type 2 diabetes, and cancer (7)(8).

Health impacts of duck meat

Metabolism

Duck meat consumption decreases basal metabolism by decreasing thyroid hormone activity. This, in turn, can lead to increased weight gain (9).

Cardiovascular health, diabetes, and cancer

Overall there is a decrease in risks of CVD, diabetes, and cancer associated with poultry meat compared to red meat. However, it is essential to mention that duck meat contains a higher amount of saturated fats, which increases the risks of developing these diseases, especially cardiovascular diseases (10).

Overall, consumption of duck meat in moderation has a lower risk of developing cardiovascular diseases than red meat (1).

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: July 05, 2023

Medically reviewed by Ani Harutyunyan

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Saturated fat
Lower in Cholesterol
Lower in Sodium
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	9.67g	2.155g	34%
Vitamin B6	0.18mg	0.616mg	34%
Fats	28.35g	7.39g	32%
Vitamin B12	0.3µg	1.02µg	30%
Vitamin B3	4.825mg	9.573mg	30%
Monounsaturated fat	12.9g	2.647g	26%
Iron	2.7mg	1.09mg	20%
Protein	18.99g	28.55g	19%
Selenium	20µg	29.8µg	18%
Copper	0.227mg	0.093mg	15%
Vitamin B1	0.174mg	0.045mg	11%
Polyunsaturated fat	3.65g	2.119g	10%
Phosphorus	156mg	223mg	10%
Cholesterol	84mg	109mg	8%
Choline	50.4mg	87.4mg	7%
Calories	337kcal	189kcal	7%
Zinc	1.86mg	2.48mg	6%
Vitamin A	63µg	12µg	6%
Vitamin E	0.7mg	0.07mg	4%
Vitamin K	5.1µg	0µg	4%
Magnesium	16mg	30mg	3%
Vitamin B5	1.098mg	0.948mg	3%
Vitamin D	3IU	15IU	2%
Sodium	59mg	103mg	2%
Vitamin D	0.1µg	0.4µg	2%
Folate	6µg	9µg	1%
Potassium	204mg	239mg	1%
Vitamin B2	0.269mg	0.281mg	1%
Carbs	0g	0.06g	0%
Net carbs	0g	0.06g	N/A
Calcium	11mg	14mg	0%
Manganese	0.019mg	0.014mg	0%
Trans fat		0.101g	N/A
Tryptophan	0.232mg	0.291mg	0%
Threonine	0.773mg	1.004mg	0%
Isoleucine	0.872mg	0.796mg	0%
Leucine	1.465mg	1.925mg	0%
Lysine	1.486mg	2.282mg	0%
Methionine	0.475mg	0.724mg	0%
Phenylalanine	0.752mg	0.903mg	0%
Valine	0.938mg	0.902mg	0%
Histidine	0.462mg	0.749mg	0%
Omega-3 - EPA	0g	0.008g	N/A
Omega-3 - DHA	0g	0.005g	N/A
Omega-3 - ALA		0.105g	N/A
Omega-3 - DPA	0g	0.008g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.003g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.01g	N/A
Omega-6 - Eicosadienoic acid		0.014g	N/A
Omega-6 - Linoleic acid		1.841g	N/A

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
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%

50%

Minerals Daily Need Coverage Score

45%

46%

Comparison summary

Which food is richer in minerals?

Turkey meat is relatively richer in minerals

Which food is lower in Saturated fat?

Turkey meat is lower in Saturated fat (difference - 7.515g)

Which food is lower in Cholesterol?

Duck meat is lower in Cholesterol (difference - 25mg)

Which food contains less Sodium?

Duck meat contains less Sodium (difference - 44mg)

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)

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.