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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, and phosphorus.
  • 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% 12% 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% 24% 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

All nutrients comparison - raw data values

Nutrient Ham Quail meat 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

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%

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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.