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  6. Ham vs. Quail meat

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.

Infographic

Ham vs Quail 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 16% 3.9% 19% 149% 169% 66% 118% 6.9% 2.5% 91%
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.
Ham
Ham
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 20% 15% 0% 0% 61% 60% 141% 46% 138% 54% 0% 6% 0%
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%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
20% 12% 70%
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
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
32% 40% 28%
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.
Ham Quail meat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Quail meat Opinion
Calories 145kcal 192kcal Quail meat
Protein 20.93g 19.63g Ham
Fats 5.53g 12.05g Quail meat
Vitamin C 0mg 6.1mg Quail meat
Net carbs 1.5g 0g Ham
Carbs 1.5g 0g Ham
Cholesterol 53mg 76mg Ham
Vitamin D 32IU Ham
Magnesium 14mg 23mg Quail meat
Calcium 8mg 13mg Quail meat
Potassium 287mg 216mg Ham
Iron 1.48mg 3.97mg Quail meat
Copper 0.079mg 0.507mg Quail meat
Zinc 2.88mg 2.42mg Ham
Phosphorus 196mg 275mg Quail meat
Sodium 1203mg 53mg Quail meat
Vitamin A 0IU 243IU Quail meat
Vitamin A 0µg 73µg Quail meat
Vitamin E 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.054mg 0.019mg Ham
Selenium 19.5µg 16.6µg Ham
Vitamin B1 0.754mg 0.244mg Ham
Vitamin B2 0.202mg 0.26mg Quail meat
Vitamin B3 4.023mg 7.538mg Quail meat
Vitamin B5 0.403mg 0.772mg Quail meat
Vitamin B6 0.4mg 0.6mg Quail meat
Vitamin B12 0.65µg 0.43µg Ham
Folate 3µg 8µg Quail meat
Choline 85.1mg Ham
Saturated Fat 1.81g 3.38g Ham
Monounsaturated Fat 2.62g 4.18g Quail meat
Polyunsaturated fat 0.54g 2.98g Quail meat
Tryptophan 0.251mg 0.288mg Quail meat
Threonine 0.931mg 0.945mg Quail meat
Isoleucine 0.918mg 1.013mg Quail meat
Leucine 1.661mg 1.613mg Ham
Lysine 1.775mg 1.645mg Ham
Methionine 0.553mg 0.591mg Quail meat
Phenylalanine 0.904mg 0.826mg Ham
Valine 0.908mg 1.033mg Quail meat
Histidine 0.75mg 0.696mg Ham
Omega-3 - EPA 0g 0.01g Quail meat
Omega-3 - DPA 0g 0.03g Quail meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Quail meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
45%
Ham
42%
Quail meat
Minerals Daily Need Coverage Score
55%
Ham
64%
Quail meat

Comparison summary

Which food is lower in Sugar?
Quail meat
Quail meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Quail meat
Quail meat contains less Sodium (difference - 1150mg)
Which food is cheaper?
Quail meat
Quail meat is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Ham
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.

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. Quail meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172418/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.