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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 monounsaturated fat.
  • 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
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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.
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Contains more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +36.8%
Contains more ZincZinc +240.9%
Contains more SeleniumSelenium +59%
Contains more IronIron +12.5%
Contains more CopperCopper +167.1%
~equal in Calcium ~11mg
~equal in Phosphorus ~156mg
~equal in Sodium ~59mg

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.
Steak
3
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin B12Vitamin B12 +633.3%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin KVitamin K +218.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B3 ~4.825mg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Steak Duck meat DV% diff.
Vitamin B12 2.2µg 0.3µg 79%
Zinc 6.34mg 1.86mg 41%
Vitamin B6 0.5mg 0.18mg 25%
Vitamin B5 1.098mg 22%
Selenium 31.8µg 20µg 21%
Polyunsaturated fat 0.896g 3.65g 18%
Copper 0.085mg 0.227mg 16%
Fats 19.02g 28.35g 14%
Protein 24.85g 18.99g 12%
Monounsaturated fat 9.171g 12.9g 9%
Choline 50.4mg 9%
Vitamin B1 0.074mg 0.174mg 8%
Vitamin A 7µg 63µg 6%
Saturated fat 8.443g 9.67g 6%
Vitamin E 0.7mg 5%
Iron 2.4mg 2.7mg 4%
Vitamin K 1.6µg 5.1µg 3%
Calories 271kcal 337kcal 3%
Vitamin B2 0.301mg 0.269mg 2%
Vitamin B3 5.149mg 4.825mg 2%
Potassium 279mg 204mg 2%
Magnesium 23mg 16mg 2%
Cholesterol 78mg 84mg 2%
Manganese 0.019mg 1%
Phosphorus 163mg 156mg 1%
Vitamin D 6IU 3IU 0%
Calcium 12mg 11mg 0%
Sodium 58mg 59mg 0%
Vitamin D 0.1µg 0.1µg 0%
Folate 6µg 6µg 0%
Tryptophan 0.278mg 0.232mg 0%
Threonine 1.171mg 0.773mg 0%
Isoleucine 1.157mg 0.872mg 0%
Leucine 2.142mg 1.465mg 0%
Lysine 2.38mg 1.486mg 0%
Methionine 0.672mg 0.475mg 0%
Phenylalanine 0.997mg 0.752mg 0%
Valine 1.242mg 0.938mg 0%
Histidine 0.931mg 0.462mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more ProteinProtein +30.9%
Contains more FatsFats +49.1%
Contains more OtherOther +51.9%
~equal in Carbs ~0g
~equal in Water ~51.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -12.7%
Contains more Mono. FatMonounsaturated fat +40.7%
Contains more Poly. FatPolyunsaturated fat +307.4%

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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. 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.