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Beef shank vs. Turkey ham — In-Depth Nutrition Comparison

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How are Beef shank and Turkey ham different?

  • Beef shank is richer in Vitamin B12, Zinc, Iron, Vitamin B6, Vitamin B3, and Potassium, while Turkey ham is higher in Selenium, and Vitamin B1.
  • Beef shank covers your daily need of Vitamin B12 125% more than Turkey ham.
  • Beef shank contains 6 times more Vitamin B6 than Turkey ham. Beef shank contains 0.37mg of Vitamin B6, while Turkey ham contains 0.06mg.
  • Turkey ham is lower in Saturated Fat.

Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered and USDA Commodity, turkey ham, dark meat, smoked, frozen types were used in this article.

Infographic

Beef shank vs Turkey ham 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.
Contains more Calcium +357.1%
Contains more Iron +286%
Contains more Magnesium +87.5%
Contains more Potassium +76.7%
Contains less Sodium -93%
Contains more Zinc +399.5%
Contains more Selenium +27.3%
Equal in Phosphorus - 289
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 145% 22% 113% 40% 9% 287% 58% 3% 164%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 12% 124% 23% 119% 58% 0% 0% 209%
Contains more Calcium +357.1%
Contains more Iron +286%
Contains more Magnesium +87.5%
Contains more Potassium +76.7%
Contains less Sodium -93%
Contains more Zinc +399.5%
Contains more Selenium +27.3%
Equal in Phosphorus - 289

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.
:
Contains more Vitamin B3 +43%
Contains more Vitamin B6 +516.7%
Contains more Vitamin B12 +373.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +28.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 35% 49% 111% 25% 86% 8% 474% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 58% 63% 78% 0% 14% 0% 100% 0%
Contains more Vitamin B3 +43%
Contains more Vitamin B6 +516.7%
Contains more Vitamin B12 +373.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +106.6%
Contains more Fats +59%
Contains more Carbs +∞%
Contains more Water +26.3%
Contains more Other +77.1%
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 g
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more Protein +106.6%
Contains more Fats +59%
Contains more Carbs +∞%
Contains more Water +26.3%
Contains more Other +77.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +113.9%
Contains less Saturated Fat -47.6%
Contains more Polyunsaturated fat +315.7%
43% 53% 4%
Saturated Fat: 2.29 g
Monounsaturated Fat: 2.86 g
Polyunsaturated fat: 0.21 g
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
Contains more Monounsaturated Fat +113.9%
Contains less Saturated Fat -47.6%
Contains more Polyunsaturated fat +315.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef shank Turkey ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef shank Turkey ham Opinion
Net carbs 0g 3.1g Turkey ham
Protein 33.68g 16.3g Beef shank
Fats 6.36g 4g Beef shank
Carbs 0g 3.1g Turkey ham
Calories 201kcal 118kcal Beef shank
Sugar 1.2g Beef shank
Calcium 32mg 7mg Beef shank
Iron 3.86mg 1mg Beef shank
Magnesium 30mg 16mg Beef shank
Phosphorus 263mg 289mg Turkey ham
Potassium 447mg 253mg Beef shank
Sodium 64mg 909mg Beef shank
Zinc 10.49mg 2.1mg Beef shank
Copper 0.172mg Beef shank
Manganese 0.02mg Beef shank
Selenium 30µg 38.2µg Turkey ham
Vitamin A 0IU 53IU Turkey ham
Vitamin A RAE 0µg 16µg Turkey ham
Vitamin B1 0.14mg 0.23mg Turkey ham
Vitamin B2 0.21mg 0.27mg Turkey ham
Vitamin B3 5.89mg 4.12mg Beef shank
Vitamin B5 0.41mg Beef shank
Vitamin B6 0.37mg 0.06mg Beef shank
Folate 10µg Beef shank
Vitamin B12 3.79µg 0.8µg Beef shank
Tryptophan 0.377mg Beef shank
Threonine 1.471mg Beef shank
Isoleucine 1.514mg Beef shank
Leucine 2.662mg Beef shank
Lysine 2.802mg Beef shank
Methionine 0.862mg Beef shank
Phenylalanine 1.315mg Beef shank
Valine 1.638mg Beef shank
Histidine 1.153mg Beef shank
Cholesterol 78mg 64mg Turkey ham
Saturated Fat 2.29g 1.2g Turkey ham
Monounsaturated Fat 2.86g 1.337g Beef shank
Polyunsaturated fat 0.21g 0.873g Turkey ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef shank Turkey ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
65%
Beef shank
26%
Turkey ham
Minerals Daily Need Coverage Score
85%
Beef shank
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 1.09g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef shank
Beef shank is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef shank
Beef shank contains less Sodium (difference - 845mg)
Which food is richer in minerals?
Beef shank
Beef shank is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Beef shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.