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Steak vs Duck meat - In-Depth Nutrition Comparison

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What are the differences between Steak and Duck meat?

  • Steak is higher in Vitamin B12, Zinc, Vitamin B6, and Selenium, yet Duck meat is higher in Copper, Vitamin B1, and Vitamin A RAE.
  • Steak's daily need coverage for Vitamin B12 is 79% more.
  • Steak has 3 times more Zinc than Duck meat. While Steak has 6.34mg of Zinc, Duck meat has only 1.86mg.
  • The amount of Saturated Fat in Steak is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Duck, domesticated, meat and skin, cooked, roasted types in this article.

Infographic

Steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +43.8%
Contains more Potassium +36.8%
Contains more Zinc +240.9%
Contains more Iron +12.5%
Contains more Copper +167.1%
Equal in Calcium - 11
Equal in Phosphorus - 156
Equal in Sodium - 59
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 102% 12% 67% 18% 8% 51% 76%
Contains more Magnesium +43.8%
Contains more Potassium +36.8%
Contains more Zinc +240.9%
Contains more Iron +12.5%
Contains more Copper +167.1%
Equal in Calcium - 11
Equal in Phosphorus - 156
Equal in Sodium - 59

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
Steak
4
:
Contains more Vitamin B2 +11.9%
Contains more Vitamin B6 +177.8%
Contains more Vitamin B12 +633.3%
Contains more Vitamin A +740%
Contains more Vitamin B1 +135.1%
Contains more Vitamin K +218.8%
Equal in Vitamin D - 0.1
Equal in Vitamin B3 - 4.825
Equal in Folate - 6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 B2 +11.9%
Contains more Vitamin B6 +177.8%
Contains more Vitamin B12 +633.3%
Contains more Vitamin A +740%
Contains more Vitamin B1 +135.1%
Contains more Vitamin K +218.8%
Equal in Vitamin D - 0.1
Equal in Vitamin B3 - 4.825
Equal in Folate - 6

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.
Steak Duck meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price 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 Steak Duck meat Opinion
Net carbs 0g 0g
Protein 24.85g 18.99g Steak
Fats 19.02g 28.35g Duck meat
Carbs 0g 0g
Calories 271kcal 337kcal Duck meat
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg 11mg Steak
Iron 2.4mg 2.7mg Duck meat
Magnesium 23mg 16mg Steak
Phosphorus 163mg 156mg Steak
Potassium 279mg 204mg Steak
Sodium 58mg 59mg Steak
Zinc 6.34mg 1.86mg Steak
Copper 0.085mg 0.227mg Duck meat
Vitamin A 25IU 210IU Duck meat
Vitamin E mg 0.7mg Duck meat
Vitamin D 6IU 3IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin C 0mg 0mg
Vitamin B1 0.074mg 0.174mg Duck meat
Vitamin B2 0.301mg 0.269mg Steak
Vitamin B3 5.149mg 4.825mg Steak
Vitamin B5 mg 1.098mg Duck meat
Vitamin B6 0.5mg 0.18mg Steak
Folate 6µg 6µg
Vitamin B12 2.2µg 0.3µg Steak
Vitamin K 1.6µg 5.1µg Duck meat
Tryptophan 0.278mg 0.232mg Steak
Threonine 1.171mg 0.773mg Steak
Isoleucine 1.157mg 0.872mg Steak
Leucine 2.142mg 1.465mg Steak
Lysine 2.38mg 1.486mg Steak
Methionine 0.672mg 0.475mg Steak
Phenylalanine 0.997mg 0.752mg Steak
Valine 1.242mg 0.938mg Steak
Histidine 0.931mg 0.462mg Steak
Cholesterol 78mg 84mg Steak
Trans Fat g g
Saturated Fat 8.443g 9.67g Steak
Monounsaturated Fat 9.171g 12.9g Duck meat
Polyunsaturated fat 0.896g 3.65g Duck meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Duck meat
Low Fats diet ok
Low Carbs diet Equal
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
49
Steak
32
Duck meat
Mineral Summary Score
52
Steak
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
149%
Steak
114%
Duck meat
Carbohydrates
0%
Steak
0%
Duck meat
Fats
88%
Steak
131%
Duck meat

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 1.227g)
Which food is cheaper?
Duck meat
Duck meat is cheaper (difference - $0.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.