Ham vs. Quail meat — In-Depth Nutrition Comparison
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Differences between ham and quail meat
- Ham has more vitamin B1 and vitamin B12, while quail meat has more copper, iron, vitamin B3, vitamin B6, phosphorus, and vitamin A.
- Ham's daily need coverage for sodium is 50% higher.
- Quail meat contains 3 times less vitamin B1 than ham. Ham contains 0.754mg of vitamin B1, while quail meat contains 0.244mg.
- The amount of sodium in quail meat is lower.
The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Quail, meat and skin, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +32.9% |
| Contains more ZincZinc | +19% |
| Contains more ManganeseManganese | +184.2% |
| Contains more SeleniumSelenium | +17.5% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +62.5% |
| Contains more IronIron | +168.2% |
| Contains more CopperCopper | +541.8% |
| Contains more PhosphorusPhosphorus | +40.3% |
| Contains less SodiumSodium | -95.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +209% |
| Contains more Vitamin B12Vitamin B12 | +51.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +28.7% |
| Contains more Vitamin B3Vitamin B3 | +87.4% |
| Contains more Vitamin B5Vitamin B5 | +91.6% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more FolateFolate | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
19.63 g
Fats:
12.05 g
Carbs:
0 g
Water:
69.65 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-428.6% |
| Contains more FatsFats | +117.9% |
~equal in
Protein
~19.63g
~equal in
Water
~69.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
3.38 g
Monounsaturated fat:
Mono. Fat
4.18 g
Polyunsaturated fat:
Poly. Fat
2.98 g
| Contains less Sat. FatSaturated fat | -46.4% |
| Contains more Mono. FatMonounsaturated fat | +59.5% |
| Contains more Poly. FatPolyunsaturated fat | +451.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1203mg | 53mg | 50% |
| Copper | 0.079mg | 0.507mg | 48% |
| Vitamin B1 | 0.754mg | 0.244mg | 43% |
| Iron | 1.48mg | 3.97mg | 31% |
| Vitamin B3 | 4.023mg | 7.538mg | 22% |
| Polyunsaturated fat | 0.54g | 2.98g | 16% |
| Vitamin B6 | 0.4mg | 0.6mg | 15% |
| Choline | 85.1mg | 15% | |
| Phosphorus | 196mg | 275mg | 11% |
| Fats | 5.53g | 12.05g | 10% |
| Vitamin B12 | 0.65µg | 0.43µg | 9% |
| Cholesterol | 53mg | 76mg | 8% |
| Vitamin A | 0µg | 73µg | 8% |
| Saturated fat | 1.81g | 3.38g | 7% |
| Vitamin C | 0mg | 6.1mg | 7% |
| Vitamin B5 | 0.403mg | 0.772mg | 7% |
| Selenium | 19.5µg | 16.6µg | 5% |
| Zinc | 2.88mg | 2.42mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Monounsaturated fat | 2.62g | 4.18g | 4% |
| Vitamin D | 32IU | 4% | |
| Vitamin B2 | 0.202mg | 0.26mg | 4% |
| Protein | 20.93g | 19.63g | 3% |
| Calories | 145kcal | 192kcal | 2% |
| Manganese | 0.054mg | 0.019mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Potassium | 287mg | 216mg | 2% |
| Magnesium | 14mg | 23mg | 2% |
| Folate | 3µg | 8µg | 1% |
| Calcium | 8mg | 13mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Tryptophan | 0.251mg | 0.288mg | 0% |
| Threonine | 0.931mg | 0.945mg | 0% |
| Isoleucine | 0.918mg | 1.013mg | 0% |
| Leucine | 1.661mg | 1.613mg | 0% |
| Lysine | 1.775mg | 1.645mg | 0% |
| Methionine | 0.553mg | 0.591mg | 0% |
| Phenylalanine | 0.904mg | 0.826mg | 0% |
| Valine | 0.908mg | 1.033mg | 0% |
| Histidine | 0.75mg | 0.696mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DPA | 0g | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
44%
42%
Minerals Daily Need Coverage Score
55%
64%
Comparison summary
Which food is lower in Sugar?
Quail meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Quail meat contains less Sodium (difference - 1150mg)
Which food is cheaper?
Quail meat is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 1.57g)
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.