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Ham vs Duck meat - In-Depth Nutrition Comparison

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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 from 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
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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
Ham
3
:
Contains more Phosphorus +25.6%
Contains more Potassium +40.7%
Contains more Zinc +54.8%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 102% 12% 67% 18% 8% 51% 76%
Contains more Phosphorus +25.6%
Contains more Potassium +40.7%
Contains more Zinc +54.8%
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%

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
Ham
4
:
Contains more Vitamin D +700%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B6 +122.2%
Contains more Vitamin B12 +116.7%
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 +∞%
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%
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%
Contains more Vitamin D +700%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B6 +122.2%
Contains more Vitamin B12 +116.7%
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 +∞%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Duck meat
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
45
Ham
32
Duck meat
Mineral Summary Score
55
Ham
42
Duck meat

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
126%
Ham
114%
Duck meat
Carbohydrates
2%
Ham
0%
Duck meat
Fats
26%
Ham
131%
Duck meat

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. 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.