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