Ham vs. Turkey breast — In-Depth Nutrition Comparison
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A recap on differences between Ham and Turkey breast
- Ham has more Vitamin B1, Zinc, Vitamin B12, and Vitamin B2, however, Turkey breast is higher in Vitamin B3, Vitamin B6, Selenium, and Polyunsaturated fat.
- Ham covers your daily Vitamin B1 needs 58% more than Turkey breast.
- Turkey breast contains 20 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Turkey breast contains 59mg.
Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Turkey, all classes, breast, meat and skin, raw.
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
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Iron
+23.3%
Contains
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Zinc
+83.4%
Contains
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Manganese
+200%
Contains
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Calcium
+62.5%
Contains
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Magnesium
+71.4%
Contains
less
Sodium
-95.1%
Contains
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Selenium
+14.9%
Equal in Phosphorus - 186
Equal in Potassium - 275
Equal in Copper - 0.074
Contains
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Iron
+23.3%
Contains
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Zinc
+83.4%
Contains
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Manganese
+200%
Contains
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Calcium
+62.5%
Contains
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Magnesium
+71.4%
Contains
less
Sodium
-95.1%
Contains
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Selenium
+14.9%
Equal in Phosphorus - 186
Equal in Potassium - 275
Equal in Copper - 0.074
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 B1
+1200%
Contains
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Vitamin B2
+75.7%
Contains
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Vitamin B12
+54.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+29.3%
Contains
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Vitamin B5
+54.1%
Contains
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Vitamin B6
+20%
Contains
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Folate
+133.3%
Contains
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Vitamin B1
+1200%
Contains
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Vitamin B2
+75.7%
Contains
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Vitamin B12
+54.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+29.3%
Contains
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Vitamin B5
+54.1%
Contains
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Vitamin B6
+20%
Contains
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Folate
+133.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
Contains
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Other
+320.2%
Contains
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Fats
+26.9%
Equal in Protein - 21.89
Equal in Water - 70.05
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
21.89 g
Fats:
7.02 g
Carbs:
0 g
Water:
70.05 g
Other:
1.04 g
Contains
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Carbs
+∞%
Contains
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Other
+320.2%
Contains
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Fats
+26.9%
Equal in Protein - 21.89
Equal in Water - 70.05
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+207.4%
Equal in Saturated Fat - 1.91
Equal in Monounsaturated Fat - 2.66
Saturated Fat:
1.81 g
Monounsaturated Fat:
2.62 g
Polyunsaturated fat:
0.54 g
Saturated Fat:
1.91 g
Monounsaturated Fat:
2.66 g
Polyunsaturated fat:
1.66 g
Contains
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Polyunsaturated fat
+207.4%
Equal in Saturated Fat - 1.91
Equal in Monounsaturated Fat - 2.66
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 Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.5g | 0g |
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| Protein | 20.93g | 21.89g |
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| Fats | 5.53g | 7.02g |
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| Carbs | 1.5g | 0g |
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| Calories | 145kcal | 157kcal |
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| Calcium | 8mg | 13mg |
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| Iron | 1.48mg | 1.2mg |
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| Magnesium | 14mg | 24mg |
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| Phosphorus | 196mg | 186mg |
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| Potassium | 287mg | 275mg |
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| Sodium | 1203mg | 59mg |
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| Zinc | 2.88mg | 1.57mg |
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| Copper | 0.079mg | 0.074mg |
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| Manganese | 0.054mg | 0.018mg |
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| Selenium | 19.5µg | 22.4µg |
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| Vitamin A | 0IU | 6IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 32IU |
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| Vitamin D | 0.8µg |
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| Vitamin B1 | 0.754mg | 0.058mg |
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| Vitamin B2 | 0.202mg | 0.115mg |
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| Vitamin B3 | 4.023mg | 5.2mg |
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| Vitamin B5 | 0.403mg | 0.621mg |
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| Vitamin B6 | 0.4mg | 0.48mg |
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| Folate | 3µg | 7µg |
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| Vitamin B12 | 0.65µg | 0.42µg |
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| Tryptophan | 0.251mg | 0.242mg |
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| Threonine | 0.931mg | 0.957mg |
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| Isoleucine | 0.918mg | 1.099mg |
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| Leucine | 1.661mg | 1.704mg |
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| Lysine | 1.775mg | 1.996mg |
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| Methionine | 0.553mg | 0.616mg |
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| Phenylalanine | 0.904mg | 0.857mg |
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| Valine | 0.908mg | 1.141mg |
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| Histidine | 0.75mg | 0.66mg |
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| Cholesterol | 53mg | 65mg |
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| Saturated Fat | 1.81g | 1.91g |
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| Omega-3 - DHA | 0g | 0.01g |
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| Omega-3 - DPA | 0g | 0.01g |
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| Monounsaturated Fat | 2.62g | 2.66g |
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| Polyunsaturated fat | 0.54g | 1.66g |
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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
45%
29%
Minerals Daily Need Coverage Score
55%
37%
Comparison summary
Which food is lower in Sugar?
Turkey breast is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey breast contains less Sodium (difference - 1144mg)
Which food is cheaper?
Turkey breast is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 0.1g)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.