Ground turkey vs. Ham — In-Depth Nutrition Comparison
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Significant differences between Ground turkey and Ham
- Ground turkey has more Vitamin B3, Vitamin B12, Selenium, Vitamin B6, Vitamin B5, Phosphorus, and Copper, however, Ham is richer in Vitamin B1.
- Ham covers your daily Vitamin B1 needs 56% more than Ground turkey.
- Ham has 3 times less Vitamin B5 than Ground turkey. Ground turkey has 1.193mg of Vitamin B5, while Ham has 0.403mg.
- Ham contains less Cholesterol.
Specific food types used in this comparison are Ground turkey, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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
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Calcium
+250%
Contains
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Magnesium
+114.3%
Contains
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Phosphorus
+29.6%
Contains
less
Sodium
-93.5%
Contains
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Copper
+91.1%
Contains
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Selenium
+59.5%
Contains
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Manganese
+390.9%
Equal in Iron - 1.48
Equal in Potassium - 287
Equal in Zinc - 2.88
Contains
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Calcium
+250%
Contains
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Magnesium
+114.3%
Contains
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Phosphorus
+29.6%
Contains
less
Sodium
-93.5%
Contains
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Copper
+91.1%
Contains
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Selenium
+59.5%
Contains
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Manganese
+390.9%
Equal in Iron - 1.48
Equal in Potassium - 287
Equal in Zinc - 2.88
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
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Vitamin A
+∞%
Contains
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Vitamin B3
+116.9%
Contains
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Vitamin B5
+196%
Contains
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Vitamin B6
+58.3%
Contains
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Folate
+133.3%
Contains
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Vitamin B12
+106.2%
Contains
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Vitamin E
+127.3%
Contains
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Vitamin D
+300%
Contains
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Vitamin B1
+879.2%
Equal in Vitamin B2 - 0.202
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+116.9%
Contains
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Vitamin B5
+196%
Contains
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Vitamin B6
+58.3%
Contains
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Folate
+133.3%
Contains
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Vitamin B12
+106.2%
Contains
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Vitamin E
+127.3%
Contains
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Vitamin D
+300%
Contains
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Vitamin B1
+879.2%
Equal in Vitamin B2 - 0.202
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+30.8%
Contains
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Fats
+88.1%
Contains
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Carbs
+∞%
Contains
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Other
+2631.3%
Equal in Water - 67.67
Protein:
27.37 g
Fats:
10.4 g
Carbs:
0 g
Water:
62.07 g
Other:
0.16 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Contains
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Protein
+30.8%
Contains
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Fats
+88.1%
Contains
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Carbs
+∞%
Contains
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Other
+2631.3%
Equal in Water - 67.67
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+32%
Contains
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Polyunsaturated fat
+440.2%
Contains
less
Saturated Fat
-32.2%
Saturated Fat:
2.669 g
Monounsaturated Fat:
3.458 g
Polyunsaturated fat:
2.917 g
Saturated Fat:
1.81 g
Monounsaturated Fat:
2.62 g
Polyunsaturated fat:
0.54 g
Contains
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Monounsaturated Fat
+32%
Contains
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Polyunsaturated fat
+440.2%
Contains
less
Saturated Fat
-32.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.5g |
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| Protein | 27.37g | 20.93g |
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| Fats | 10.4g | 5.53g |
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| Carbs | 0g | 1.5g |
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| Calories | 203kcal | 145kcal |
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| Calcium | 28mg | 8mg |
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| Iron | 1.52mg | 1.48mg |
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| Magnesium | 30mg | 14mg |
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| Phosphorus | 254mg | 196mg |
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| Potassium | 294mg | 287mg |
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| Sodium | 78mg | 1203mg |
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| Zinc | 3.11mg | 2.88mg |
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| Copper | 0.151mg | 0.079mg |
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| Manganese | 0.011mg | 0.054mg |
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| Selenium | 31.1µg | 19.5µg |
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| Vitamin A | 79IU | 0IU |
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| Vitamin A RAE | 24µg | 0µg |
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| Vitamin E | 0.11mg | 0.25mg |
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| Vitamin D | 8IU | 32IU |
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| Vitamin D | 0.2µg | 0.8µg |
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| Vitamin B1 | 0.077mg | 0.754mg |
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| Vitamin B2 | 0.211mg | 0.202mg |
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| Vitamin B3 | 8.724mg | 4.023mg |
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| Vitamin B5 | 1.193mg | 0.403mg |
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| Vitamin B6 | 0.633mg | 0.4mg |
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| Folate | 7µg | 3µg |
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| Vitamin B12 | 1.34µg | 0.65µg |
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| Tryptophan | 0.312mg | 0.251mg |
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| Threonine | 1.258mg | 0.931mg |
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| Isoleucine | 1.227mg | 0.918mg |
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| Leucine | 2.262mg | 1.661mg |
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| Lysine | 2.452mg | 1.775mg |
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| Methionine | 0.806mg | 0.553mg |
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| Phenylalanine | 1.068mg | 0.904mg |
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| Valine | 1.27mg | 0.908mg |
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| Histidine | 0.811mg | 0.75mg |
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| Cholesterol | 93mg | 53mg |
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| Trans Fat | 0.134g |
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| Saturated Fat | 2.669g | 1.81g |
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| Omega-3 - DHA | 0.009g | 0g |
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| Omega-3 - EPA | 0.01g | 0g |
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| Omega-3 - DPA | 0.012g | 0g |
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| Monounsaturated Fat | 3.458g | 2.62g |
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| Polyunsaturated fat | 2.917g | 0.54g |
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| Omega-6 - Eicosadienoic acid | 0.019g |
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| Omega-6 - Linoleic acid | 2.508g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-3 - ALA | 0.136g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
53%
45%
Minerals Daily Need Coverage Score
54%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 0.859g)
Which food contains less Sodium?
Ground turkey contains less Sodium (difference - 1125mg)
Which food is cheaper?
Ground turkey is cheaper (difference - $0.5)
Which food is richer in minerals?
Ground turkey is relatively richer in minerals
Which food is richer in vitamins?
Ground turkey is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)