Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Ham
  5. Compare
  6. Ham vs. Duck meat

Ham vs. Duck meat — In-Depth Nutrition Comparison

Compare

The main differences between ham and duck meat

  • Ham has more vitamin B1, vitamin B6, vitamin B12, and zinc; however, duck meat has more copper, iron, and vitamin B5.
  • Daily need coverage for sodium for ham is 50% higher.
  • Duck meat has 4 times less vitamin B1 than ham. Ham has 0.754mg of vitamin B1, while duck meat has 0.174mg.
  • Duck meat is lower in sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Duck, domesticated, meat, and skin, cooked, roasted.

Infographic

Ham vs Duck meat 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.
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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%
Contains more PotassiumPotassium +40.7%
Contains more ZincZinc +54.8%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +184.2%
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%
~equal in Selenium ~20µg

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.
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 21% 14% 44% 62% 90% 66% 42% 38% 13% 4.5%
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 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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham Duck meat DV% diff.
Sodium 1203mg 59mg 50%
Vitamin B1 0.754mg 0.174mg 48%
Saturated fat 1.81g 9.67g 36%
Fats 5.53g 28.35g 35%
Monounsaturated fat 2.62g 12.9g 26%
Polyunsaturated fat 0.54g 3.65g 21%
Vitamin B6 0.4mg 0.18mg 17%
Copper 0.079mg 0.227mg 16%
Iron 1.48mg 2.7mg 15%
Vitamin B12 0.65µg 0.3µg 15%
Vitamin B5 0.403mg 1.098mg 14%
Calories 145kcal 337kcal 10%
Cholesterol 53mg 84mg 10%
Zinc 2.88mg 1.86mg 9%
Vitamin A 0µg 63µg 7%
Phosphorus 196mg 156mg 6%
Choline 85.1mg 50.4mg 6%
Vitamin B2 0.202mg 0.269mg 5%
Vitamin B3 4.023mg 4.825mg 5%
Protein 20.93g 18.99g 4%
Vitamin D* 32 IU 3 IU 4%
Vitamin D 0.8µg 0.1µg 4%
Vitamin K 0µg 5.1µg 4%
Vitamin E 0.25mg 0.7mg 3%
Potassium 287mg 204mg 2%
Manganese 0.054mg 0.019mg 2%
Carbs 1.5g 0g 1%
Selenium 19.5µg 20µg 1%
Folate 3µg 6µg 1%
Protein per 100 calories 14g 5.6g N/A
Calories per 10 g protein 69kcal 177kcal N/A
Weight per 100 calories 69g 30g N/A
Unsaturated / Saturated Fat ratio 1.7 1.7 N/A
Net carbs 1.5g 0g N/A
Magnesium 14mg 16mg 0%
Calcium 8mg 11mg 0%
Tryptophan 0.251mg 0.232mg 0%
Threonine 0.931mg 0.773mg 0%
Isoleucine 0.918mg 0.872mg 0%
Leucine 1.661mg 1.465mg 0%
Lysine 1.775mg 1.486mg 0%
Methionine 0.553mg 0.475mg 0%
Phenylalanine 0.904mg 0.752mg 0%
Valine 0.908mg 0.938mg 0%
Histidine 0.75mg 0.462mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%
Contains more OtherOther +432.9%
Contains more FatsFats +412.7%
~equal in Protein ~18.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +392.4%
Contains more Poly. FatPolyunsaturated fat +575.9%

People also compare

Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork
Duck meat
Duck meat vs Turkey meat
Turkey meat
Duck meat
Duck meat vs Chicken meat
Chicken meat
Duck meat
Duck meat vs Domestic goose
Domestic goose

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.