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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" charts 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 Selenium +59%
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 Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 102% 12% 67% 18% 8% 51% 76% 3% 110%
Contains more Magnesium +43.8%
Contains more Potassium +36.8%
Contains more Zinc +240.9%
Contains more Selenium +59%
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" charts 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 Choline Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 14% 3% 0% 44% 63% 91% 66% 42% 5% 38% 28% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30.9%
Contains more Fats +49.1%
Contains more Other +51.9%
Equal in Water - 51.84
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 Protein +30.9%
Contains more Fats +49.1%
Contains more Other +51.9%
Equal in Water - 51.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -12.7%
Contains more Monounsaturated Fat +40.7%
Contains more Polyunsaturated fat +307.4%
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
37% 49% 14%
Saturated Fat: 9.67 g
Monounsaturated Fat: 12.9 g
Polyunsaturated fat: 3.65 g
Contains less Saturated Fat -12.7%
Contains more Monounsaturated Fat +40.7%
Contains more Polyunsaturated fat +307.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Protein 24.85g 18.99g Steak
Fats 19.02g 28.35g Duck meat
Calories 271kcal 337kcal Duck meat
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
Manganese 0.019mg Duck meat
Selenium 31.8µg 20µg Steak
Vitamin A 25IU 210IU Duck meat
Vitamin A RAE 7µg 63µg Duck meat
Vitamin E 0.7mg Duck meat
Vitamin D 6IU 3IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.074mg 0.174mg Duck meat
Vitamin B2 0.301mg 0.269mg Steak
Vitamin B3 5.149mg 4.825mg Steak
Vitamin B5 1.098mg Duck meat
Vitamin B6 0.5mg 0.18mg Steak
Folate 6µg 6µg
Vitamin B12 2.2µg 0.3µg Steak
Choline 50.4mg Duck meat
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
Saturated Fat 8.443g 9.67g Steak
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g 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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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%
Steak
32%
Duck meat
Minerals Daily Need Coverage Score
59%
Steak
45%
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

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.