Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted vs Duck, wild, breast, meat only, raw
Nutrition comparison per 100 g.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
145 kcal
Duck, wild, breast, meat only, raw
123 kcal
Calories
145 kcal
123 kcal
Protein
20.9 g
19.9 g
Carbs
1.5 g
0.0 g
Fiber
0.0 g
0.0 g
Sugars
0.0 g
~
Fat
5.5 g
4.3 g
Sodium
1,203 mg
57 mg
Key takeaways
- Duck, wild, breast, meat only, raw has 15% fewer calories (123 kcal vs 145 kcal).
- Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted has more protein (20.9 g vs 19.9 g).
- Duck, wild, breast, meat only, raw has more carbs (0.0 g vs 1.5 g).
- Duck, wild, breast, meat only, raw has more fat (4.3 g vs 5.5 g).
- Duck, wild, breast, meat only, raw has more sodium (57 mg vs 1,203 mg).
| Macronutrients | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Duck, wild, breast, meat only, raw |
|---|---|---|
| Calories | 145 kcal | 123 kcal |
| Protein | 20.9 g | 19.9 g |
| Total Fat | 5.5 g | 4.3 g |
| Total Carbohydrate | 1.5 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | ~ |
| Water | 67.7 g | 75.5 g |
| Carbohydrates | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Duck, wild, breast, meat only, raw |
|---|---|---|
| Total Carbohydrate | 1.5 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | ~ |
| Fats & Fatty Acids | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Duck, wild, breast, meat only, raw |
|---|---|---|
| Total Fat | 5.5 g | 4.3 g |
| Saturated Fat | 1.8 g | 1.3 g |
| Monounsaturated Fat | 2.6 g | 1.2 g |
| Polyunsaturated Fat | 0.5 g | 0.6 g |
| Omega-3 Fatty Acids | 60.0 mg | 70.0 mg |
| Omega-6 Fatty Acids | 480.0 mg | 510.0 mg |
| Protein & Amino Acids | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Duck, wild, breast, meat only, raw |
|---|---|---|
| Protein | 20.9 g | 19.9 g |
| Histidine | 750.0 mg | 524.0 mg |
| Isoleucine | 918.0 mg | 1,019.0 mg |
| Leucine | 1,661.0 mg | 1,677.0 mg |
| Lysine | 1,775.0 mg | 1,699.0 mg |
| Methionine | 553.0 mg | 537.0 mg |
| Phenylalanine | 904.0 mg | 832.0 mg |
| Threonine | 931.0 mg | 848.0 mg |
| Tryptophan | 251.0 mg | 276.0 mg |
| Valine | 908.0 mg | 1,039.0 mg |
| Alanine | 1,236.0 mg | 1,258.0 mg |
| Arginine | 1,360.0 mg | 1,267.0 mg |
| Aspartic Acid | 1,983.0 mg | 1,944.0 mg |
| Cystine | 315.0 mg | 305.0 mg |
| Glutamic Acid | 3,413.0 mg | 3,106.0 mg |
| Glycine | 1,088.0 mg | 1,112.0 mg |
| Proline | 894.0 mg | 975.0 mg |
| Serine | 857.0 mg | 854.0 mg |
| Tyrosine | 687.0 mg | 756.0 mg |
| Vitamins | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Duck, wild, breast, meat only, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 16.0 mcg |
| Vitamin C | 0.0 mg | 6.2 mg |
| Vitamin D | 0.8 mcg | ~ |
| Vitamin E | 0.3 mg | ~ |
| Vitamin K | 0.0 mcg | ~ |
| Thiamin (B1) | 0.8 mg | 0.4 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 4.0 mg | 3.4 mg |
| Vitamin B6 | 0.4 mg | 0.6 mg |
| Folate (B9) | 3.0 mcg | 25.0 mcg |
| Vitamin B12 | 0.7 mcg | 0.8 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.8 mg |
| Choline | 85.1 mg | ~ |
| Betaine | 5.7 mg | ~ |
| Minerals | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Duck, wild, breast, meat only, raw |
|---|---|---|
| Calcium | 8.0 mg | 3.0 mg |
| Iron | 1.5 mg | 4.5 mg |
| Magnesium | 14.0 mg | 22.0 mg |
| Phosphorus | 196.0 mg | 186.0 mg |
| Potassium | 287.0 mg | 268.0 mg |
| Sodium | 1,203.0 mg | 57.0 mg |
| Zinc | 2.9 mg | 0.7 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.1 mg | 0.0 mg |
| Selenium | 19.5 mcg | 13.9 mcg |
| Sterols | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Duck, wild, breast, meat only, raw |
|---|---|---|
| Cholesterol | 53.0 mg | 77.0 mg |
| Phytosterols | 0.0 mg | ~ |
| Other | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | Duck, wild, breast, meat only, raw |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 4.4 g | 1.3 g |
Frequently asked questions
Which has fewer calories, Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted or Duck, wild, breast, meat only, raw?
Duck, wild, breast, meat only, raw has fewer calories: 145 kcal for Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted vs 123 kcal for Duck, wild, breast, meat only, raw per 100 g.
Which has more protein, Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted or Duck, wild, breast, meat only, raw?
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted has more protein: 20.9 g for Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted vs 19.9 g for Duck, wild, breast, meat only, raw per 100 g.
Is Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted or Duck, wild, breast, meat only, raw healthier?
Duck, wild, breast, meat only, raw is lower in calories, and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.