Turkey meat vs. Duck meat — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on July 05, 2023

Medically reviewed by Ani Harutyunyan

Summary

Turkey meat is richer in proteins and contains less fat and specifically saturated fats. Turkey meat is richer in B vitamins, zinc, and phosphorous. Ducks are richer in copper and iron vitamins B1 and B5.

Turkey meat is healthier meat compared to duck meat. It is rich in proteins, has neutral associations with cardiovascular diseases, and is a good source of tryptophan, that has positive mental health impacts. Duck meat contains higher fat content, which is associated with cardiovascular diseases.

Introduction

This article will compare two types of poultry meats, turkey meat and duck meat. They are both classified as white meat. However, differences do exist between them. We will compare their nutritional aspects, health impacts, and in the end, some general differences between them.

It is essential to understand which meat is healthier in this case. Thus we need to dig deep into the nutritional and health impacts to conclude.

In this article, we consider turkey meat and duck meat to be roasted with the skin.

General differences

Turkey meat and duck meat are both poultry types of meat. One of the main differences is that duck meat has a darker color. This is due to a higher myoglobin content. Turkey meat and duck meat cuts are nearly similar to chicken cuts. Breast, drumstick, wing, thigh. In addition, duck foie gras can be found.

Taste

Duck meat has a stronger taste and flavor, contains more fats, and has a fattier taste than turkey meat. While turkey often has a milder flavor with hardly perceptible nuttiness, duck is famous for its rich, meaty taste with an element of sweetness.

Can you substitute duck for turkey?

Definitely yes! Roasted duck is a great alternative to Thanksgiving turkey if you do not like the taste of turkey meat at all. Also, it is a better source of tryptophan - an essential amino acid.

Nutritional content comparison

In this section, we are considering turkey and duck as a whole. Although some differences exist between each part, we are taking it as a whole. The infographic shown below indicates that turkey meat contains more water and protein, while duck meat is significantly richer in fats. Please, find the details in the corresponding sections.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turkey meat

Protein: 28.55 g

Fats: 7.39 g

Carbs: 0.06 g

Water: 63.52 g

Other: 0.48 g

Duck meat

Protein: 18.99 g

Fats: 28.35 g

Carbs: 0 g

Water: 51.84 g

Other: 0.82 g

Contains more ProteinProtein	+50.3%
Contains more CarbsCarbs	+∞%
Contains more WaterWater	+22.5%

Contains more FatsFats	+283.6%
Contains more OtherOther	+70.8%

Calories

Duck meat contains higher amounts of calories than turkey meat. It contains 148 calories more. Duck meat is classified as high-calorie food, while turkey meat is considered a low-calorie food.

Proteins

Turkey meat is richer in proteins. Turkey meat is one of the highest protein-containing meats.

Duck meat contains 11g less protein per 100g than turkey meat.

Fats

Duck meat contains 4 times higher amounts of fats compared to turkey meat. Duck meat on its own is very high in fats.

Types of fats

Duck meat contains five times more saturated fats compared to turkey meat.

However, the highest fat available in duck meat is monounsaturated fats.

Cholesterol

Turkey meat contains higher amounts of cholesterol. It contains 25mg more cholesterol than duck meat.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Turkey meat

Saturated Fat: Sat. Fat 2.155 g

Monounsaturated Fat: Mono. Fat 2.647 g

Polyunsaturated fat: Poly. Fat 2.119 g

Duck meat

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

-77.7%

Contains more Mono. FatMonounsaturated Fat	+387.3%
Contains more Poly. FatPolyunsaturated fat	+72.3%

Carbs

They contain a negligible amount of carbs.

Glycemic index

The glycemic index of turkey and duck meats is equal to 0.

Minerals

Turkey meat is richer in zinc and phosphorous.

Whereas duck meat is richer in copper and iron.

The diagram below displays their distribution.

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.

Turkey meat

Duck meat

Contains more MagnesiumMagnesium	+87.5%
Contains more CalciumCalcium	+27.3%
Contains more PotassiumPotassium	+17.2%
Contains more ZincZinc	+33.3%
Contains more PhosphorusPhosphorus	+42.9%
Contains more SeleniumSelenium	+49%

Contains more IronIron	+147.7%
Contains more CopperCopper	+144.1%
Contains less SodiumSodium	-42.7%
Contains more ManganeseManganese	+35.7%

Vitamins

Turkey meat is richer in vitamins B2, B3, B6, and B12. on the other hand, duck meat is richer in vitamins B1 and B5.

The diagram below displays their distribution.

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.

Turkey meat

Duck meat

Contains more Vitamin DVitamin D	+300%
Contains more Vitamin B3Vitamin B3	+98.4%
Contains more Vitamin B6Vitamin B6	+242.2%
Contains more Vitamin B12Vitamin B12	+240%
Contains more FolateFolate	+50%
Contains more CholineCholine	+73.4%

Contains more Vitamin AVitamin A	+438.5%
Contains more Vitamin EVitamin E	+900%
Contains more Vitamin B1Vitamin B1	+286.7%
Contains more Vitamin B5Vitamin B5	+15.8%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.269mg

Health impacts

White meat consumption, such as turkey meat and duck meat, positively affects overall health. White meat consumption is inversely related to overall mortality rates (1).

Health impacts of turkey meat

Bodybuilding

Turkey meat is very rich in proteins and is an excellent addition to muscle-building diets (2).

Diabetes and cardiovascular health

Consuming turkey meat has a neutral association with the development of type 2 diabetes and cardiovascular health. The consumption of turkey meat is an excellent alternative to red meat (3).

Cancer

Turkey meat consumption in its unprocessed form has neutrally associated with cancer development. In addition, there are lower incidence rates of developing cancer compared with the positive association between red meat and cancer development. This indicates that the consumption of poultry, in this case, turkey meat, instead of red meat decreases the risk of developing cancer (3)(4).

Sleep and mood

Eating turkey and duck meat is usually associated with a sleepy feeling mainly due to the high amounts of tryptophan, an amino acid involved in sleep (5).

Tryptophan is also a serotonin precursor, which increases serotonin levels and provides a feeling of well-being (6).

Negative health impacts of turkey meat

Processed turkey contains preservatives and additives responsible for its negative health impacts.

Processed turkey consumption is positively associated with increased risks of cardiovascular health diseases, type 2 diabetes, and cancer (7)(8).

Health impacts of duck meat

Metabolism

Duck meat consumption decreases basal metabolism by decreasing thyroid hormone activity. This, in turn, can lead to increased weight gain (9).

Cardiovascular health, diabetes, and cancer

Overall there is a decrease in risks of CVD, diabetes, and cancer associated with poultry meat compared to red meat. However, it is essential to mention that duck meat contains a higher amount of saturated fats, which increases the risks of developing these diseases, especially cardiovascular diseases (10).

Overall, consumption of duck meat in moderation has a lower risk of developing cardiovascular diseases than red meat (1).

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: July 05, 2023

Medically reviewed by Ani Harutyunyan

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Saturated Fat
Lower in Cholesterol
Lower in Sodium
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	189kcal	337kcal
Protein	28.55g	18.99g
Fats	7.39g	28.35g
Net carbs	0.06g	0g
Carbs	0.06g	0g
Cholesterol	109mg	84mg
Vitamin D	15IU	3IU
Magnesium	30mg	16mg
Calcium	14mg	11mg
Potassium	239mg	204mg
Iron	1.09mg	2.7mg
Copper	0.093mg	0.227mg
Zinc	2.48mg	1.86mg
Phosphorus	223mg	156mg
Sodium	103mg	59mg
Vitamin A	39IU	210IU
Vitamin A	12µg	63µg
Vitamin E	0.07mg	0.7mg
Vitamin D	0.4µg	0.1µg
Manganese	0.014mg	0.019mg
Selenium	29.8µg	20µg
Vitamin B1	0.045mg	0.174mg
Vitamin B2	0.281mg	0.269mg
Vitamin B3	9.573mg	4.825mg
Vitamin B5	0.948mg	1.098mg
Vitamin B6	0.616mg	0.18mg
Vitamin B12	1.02µg	0.3µg
Vitamin K	0µg	5.1µg
Folate	9µg	6µg
Trans Fat	0.101g
Choline	87.4mg	50.4mg
Saturated Fat	2.155g	9.67g
Monounsaturated Fat	2.647g	12.9g
Polyunsaturated fat	2.119g	3.65g
Tryptophan	0.291mg	0.232mg
Threonine	1.004mg	0.773mg
Isoleucine	0.796mg	0.872mg
Leucine	1.925mg	1.465mg
Lysine	2.282mg	1.486mg
Methionine	0.724mg	0.475mg
Phenylalanine	0.903mg	0.752mg
Valine	0.902mg	0.938mg
Histidine	0.749mg	0.462mg
Omega-3 - EPA	0.008g	0g
Omega-3 - DHA	0.005g	0g
Omega-3 - ALA	0.105g
Omega-3 - DPA	0.008g	0g
Omega-3 - Eicosatrienoic acid	0.001g
Omega-6 - Gamma-linoleic acid	0.003g
Omega-6 - Dihomo-gamma-linoleic acid	0.01g
Omega-6 - Eicosadienoic acid	0.014g
Omega-6 - Linoleic acid	1.841g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
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

50%

32%

Minerals Daily Need Coverage Score

46%

45%

Comparison summary

Which food is richer in minerals?

Turkey meat is relatively richer in minerals

Which food is lower in Saturated Fat?

Turkey meat is lower in Saturated Fat (difference - 7.515g)

Which food is lower in Cholesterol?

Duck meat is lower in Cholesterol (difference - 25mg)

Which food contains less Sodium?

Duck meat contains less Sodium (difference - 44mg)

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 cheaper?

The foods are relatively equal in price ($2)

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.