Like beef, duck meat is rich in iron and protein, but duck meat has less saturated fat and more omega-3 fat than beef. Duck meat is also a good source of B vitamins, especially niacin, as well as selenium. Though ducks have a thick layer of fat beneath the skin, duck meat itself is surprisingly lean. Cooking can eliminate up to 70% of the fat in duck meat, so it can be a healthier choice than beef.