Turkey ham vs. Chicken breast — In-Depth Nutrition Comparison
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Summary of differences between Turkey ham and Chicken breast
- Turkey ham has more Selenium, Vitamin B12, Vitamin B1, Vitamin B2, Zinc, and Phosphorus, while Chicken breast has more Vitamin B3, and Vitamin B6.
- Chicken breast covers your daily need of Vitamin B3 67% more than Turkey ham.
- Turkey ham contains 12 times more Sodium than Chicken breast. While Turkey ham contains 909mg of Sodium, Chicken breast contains only 79mg.
These are the specific foods used in this comparison USDA Commodity, turkey ham, dark meat, smoked, frozen and Chicken, broilers or fryers, breast, meat only, cooked, fried.
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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Phosphorus
+17.5%
Contains
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Zinc
+94.4%
Contains
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Selenium
+45.8%
Contains
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Calcium
+128.6%
Contains
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Iron
+14%
Contains
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Magnesium
+93.8%
Contains
less
Sodium
-91.3%
Equal in Potassium - 276
Contains
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Phosphorus
+17.5%
Contains
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Zinc
+94.4%
Contains
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Selenium
+45.8%
Contains
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Calcium
+128.6%
Contains
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Iron
+14%
Contains
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Magnesium
+93.8%
Contains
less
Sodium
-91.3%
Equal in Potassium - 276
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
+130.4%
Contains
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Vitamin B1
+191.1%
Contains
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Vitamin B2
+116%
Contains
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Vitamin B12
+116.2%
Contains
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Vitamin B3
+258.8%
Contains
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Vitamin B6
+966.7%
Contains
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Vitamin A
+130.4%
Contains
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Vitamin B1
+191.1%
Contains
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Vitamin B2
+116%
Contains
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Vitamin B12
+116.2%
Contains
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Vitamin B3
+258.8%
Contains
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Vitamin B6
+966.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+507.8%
Contains
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Water
+22.1%
Contains
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Other
+174.3%
Contains
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Protein
+105.2%
Contains
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Fats
+17.8%
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
33.44 g
Fats:
4.71 g
Carbs:
0.51 g
Water:
60.21 g
Other:
1.13 g
Contains
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Carbs
+507.8%
Contains
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Water
+22.1%
Contains
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Other
+174.3%
Contains
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Protein
+105.2%
Contains
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Fats
+17.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+28.6%
Contains
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Polyunsaturated fat
+22.6%
Equal in Saturated Fat - 1.29
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Saturated Fat:
1.29 g
Monounsaturated Fat:
1.72 g
Polyunsaturated fat:
1.07 g
Contains
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Monounsaturated Fat
+28.6%
Contains
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Polyunsaturated fat
+22.6%
Equal in Saturated Fat - 1.29
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.1g | 0.51g |
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| Protein | 16.3g | 33.44g |
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| Fats | 4g | 4.71g |
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| Carbs | 3.1g | 0.51g |
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| Calories | 118kcal | 187kcal |
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| Sugar | 1.2g | 0g |
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| Calcium | 7mg | 16mg |
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| Iron | 1mg | 1.14mg |
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| Magnesium | 16mg | 31mg |
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| Phosphorus | 289mg | 246mg |
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| Potassium | 253mg | 276mg |
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| Sodium | 909mg | 79mg |
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| Zinc | 2.1mg | 1.08mg |
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| Copper | 0.054mg |
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| Manganese | 0.021mg |
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| Selenium | 38.2µg | 26.2µg |
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| Vitamin A | 53IU | 23IU |
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| Vitamin A RAE | 16µg | 7µg |
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| Vitamin E | 0.42mg |
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| Vitamin D | 5IU |
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| Vitamin D | 0.1µg |
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| Vitamin B1 | 0.23mg | 0.079mg |
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| Vitamin B2 | 0.27mg | 0.125mg |
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| Vitamin B3 | 4.12mg | 14.782mg |
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| Vitamin B5 | 1.04mg |
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| Vitamin B6 | 0.06mg | 0.64mg |
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| Folate | 4µg |
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| Vitamin B12 | 0.8µg | 0.37µg |
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| Vitamin K | 2.4µg |
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| Tryptophan | 0.39mg |
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| Threonine | 1.412mg |
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| Isoleucine | 1.765mg |
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| Leucine | 2.509mg |
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| Lysine | 2.836mg |
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| Methionine | 0.925mg |
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| Phenylalanine | 1.328mg |
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| Valine | 1.659mg |
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| Histidine | 1.037mg |
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| Cholesterol | 64mg | 91mg |
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| Saturated Fat | 1.2g | 1.29g |
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| Omega-3 - DHA | 0.03g |
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| Omega-3 - EPA | 0.01g |
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| Omega-3 - DPA | 0.02g |
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| Monounsaturated Fat | 1.337g | 1.72g |
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| Polyunsaturated fat | 0.873g | 1.07g |
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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 |
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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
26%
50%
Minerals Daily Need Coverage Score
58%
40%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Chicken breast is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Chicken breast contains less Sodium (difference - 830mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.