Turkey ham vs. Luncheon meat — In-Depth Nutrition Comparison

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The main differences between Turkey ham and Luncheon meat

Turkey ham has more Phosphorus, and Vitamin B1, however, Luncheon meat has more Vitamin B6, Vitamin B3, Monounsaturated Fat, and Polyunsaturated fat.
Daily need coverage for Phosphorus from Turkey ham is 17% higher.
Luncheon meat has 2 times less Vitamin B1 than Turkey ham. Turkey ham has 0.23mg of Vitamin B1, while Luncheon meat has 0.128mg.
Turkey ham is lower in Saturated Fat.

Food types used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and USDA Commodity, luncheon meat, canned.

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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.

Turkey ham

Luncheon meat

Contains more Calcium +40%

Contains more Phosphorus +70%

Contains more Magnesium +12.5%

Contains more Potassium +18.6%

Equal in Iron - 0.97

Equal in Sodium - 820

Equal in Zinc - 2.15

Equal in Selenium - 38.3

Turkey ham

Luncheon meat

Contains more Calcium +40%

Contains more Phosphorus +70%

Contains more Magnesium +12.5%

Contains more Potassium +18.6%

Equal in Iron - 0.97

Equal in Sodium - 820

Equal in Zinc - 2.15

Equal in Selenium - 38.3

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.

Turkey ham

Luncheon meat

Contains more Vitamin A +∞%

Contains more Vitamin B1 +79.7%

Contains more Vitamin B2 +26.8%

Contains more Vitamin B3 +26.8%

Contains more Vitamin B6 +353.3%

Contains more Vitamin B12 +15%

Turkey ham

Luncheon meat

Contains more Vitamin A +∞%

Contains more Vitamin B1 +79.7%

Contains more Vitamin B2 +26.8%

Contains more Vitamin B3 +26.8%

Contains more Vitamin B6 +353.3%

Contains more Vitamin B12 +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turkey ham

Luncheon meat

Contains more Carbs +198.1%

Contains more Water +11.6%

Contains more Fats +219.3%

Equal in Protein - 17.5

Equal in Other - 2.82

Turkey ham

Protein: 16.3 g

Fats: 4 g

Carbs: 3.1 g

Water: 73.5 g

Other: 3.1 g

Luncheon meat

Protein: 17.5 g

Fats: 12.77 g

Carbs: 1.04 g

Water: 65.87 g

Other: 2.82 g

Contains more Carbs +198.1%

Contains more Water +11.6%

Contains more Fats +219.3%

Equal in Protein - 17.5

Equal in Other - 2.82

Fat Type Comparison

Fat type breakdown side-by-side comparison

Turkey ham

Luncheon meat

Contains less Saturated Fat -69.6%

Contains more Monounsaturated Fat +325.2%

Contains more Polyunsaturated fat +79.3%

Turkey ham

Saturated Fat: 1.2 g

Monounsaturated Fat: 1.337 g

Polyunsaturated fat: 0.873 g

Luncheon meat

Saturated Fat: 3.944 g

Monounsaturated Fat: 5.685 g

Polyunsaturated fat: 1.565 g

Contains less Saturated Fat -69.6%

Contains more Monounsaturated Fat +325.2%

Contains more Polyunsaturated fat +79.3%

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 Cholesterol
Lower in Saturated Fat
Lower in Sugar
Lower in Sodium
Rich in vitamins
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	3.1g	1.04g
Protein	16.3g	17.5g
Fats	4g	12.77g
Carbs	3.1g	1.04g
Calories	118kcal	189kcal
Sugar	1.2g	0g
Calcium	7mg	5mg
Iron	1mg	0.97mg
Magnesium	16mg	18mg
Phosphorus	289mg	170mg
Potassium	253mg	300mg
Sodium	909mg	820mg
Zinc	2.1mg	2.15mg
Copper		0.03mg
Manganese		0.037mg
Selenium	38.2µg	38.3µg
Vitamin A	53IU	0IU
Vitamin A RAE	16µg	0µg
Vitamin E		0.16mg
Vitamin B1	0.23mg	0.128mg
Vitamin B2	0.27mg	0.213mg
Vitamin B3	4.12mg	5.225mg
Vitamin B5		0.613mg
Vitamin B6	0.06mg	0.272mg
Vitamin B12	0.8µg	0.92µg
Cholesterol	64mg	78mg
Saturated Fat	1.2g	3.944g
Monounsaturated Fat	1.337g	5.685g
Polyunsaturated fat	0.873g	1.565g
Omega-6 - Eicosadienoic acid		0.055g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

26%

33%

Minerals Daily Need Coverage Score

58%

54%

Comparison summary

Which food is lower in Cholesterol?

Turkey ham is lower in Cholesterol (difference - 14mg)

Which food is lower in Saturated Fat?

Turkey ham is lower in Saturated Fat (difference - 2.744g)

Which food is lower in Sugar?

Luncheon meat is lower in Sugar (difference - 1.2g)

Which food contains less Sodium?

Luncheon meat contains less Sodium (difference - 89mg)

Which food is richer in vitamins?

Luncheon meat is relatively richer in vitamins

Which food is lower in glycemic index?

The foods have equal glycemic indexes ()

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.