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  6. Turkey leg vs. Ham

Turkey leg vs. Ham — In-Depth Nutrition Comparison

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What are the differences between Turkey leg and Ham?

  • Turkey leg is higher in Vitamin B5, Selenium, Copper, and Polyunsaturated fat, yet Ham is higher in Vitamin B1, Vitamin B12, and Vitamin B3.
  • Ham's daily need coverage for Vitamin B1 is 56% more.
  • Turkey leg has 3 times more Polyunsaturated fat than Ham. While Turkey leg has 1.83g of Polyunsaturated fat, Ham has only 0.54g.
  • The amount of Cholesterol in Ham is lower.

We used Turkey, all classes, leg, meat and skin, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Turkey leg vs Ham 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.
Turkey leg
Turkey leg
7
:
3
Ham
Ham
Contains more Calcium +112.5%
Contains more Iron +16.2%
Contains more Magnesium +50%
Contains less Sodium -93.8%
Contains more Copper +79.7%
Contains more Selenium +35.4%
Contains more Phosphorus +10.7%
Contains more Manganese +145.5%
Equal in Potassium - 287
Equal in Zinc - 2.88
Turkey leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 65% 15% 76% 25% 10% 85% 48% 3% 144%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +112.5%
Contains more Iron +16.2%
Contains more Magnesium +50%
Contains less Sodium -93.8%
Contains more Copper +79.7%
Contains more Selenium +35.4%
Contains more Phosphorus +10.7%
Contains more Manganese +145.5%
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.
Turkey leg
Turkey leg
4
:
7
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B5 +170.5%
Contains more Folate +233.3%
Contains more Vitamin B1 +879.2%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B6 +17.6%
Contains more Vitamin B12 +66.7%
Equal in Vitamin B2 - 0.202
Turkey leg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 20% 49% 56% 66% 79% 8% 49% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +170.5%
Contains more Folate +233.3%
Contains more Vitamin B1 +879.2%
Contains more Vitamin B3 +36.5%
Contains more Vitamin B6 +17.6%
Contains more Vitamin B12 +66.7%
Equal in Vitamin B2 - 0.202

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey leg
Turkey leg
2
:
3
Ham
Ham
Contains more Fats +21.5%
Contains more Carbs +∞%
Contains more Other +316.2%
Equal in Protein - 20.93
Equal in Water - 67.67
Turkey leg
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +21.5%
Contains more Carbs +∞%
Contains more Other +316.2%
Equal in Protein - 20.93
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey leg
Turkey leg
1
:
2
Ham
Ham
Contains more Polyunsaturated fat +238.9%
Contains less Saturated Fat -12.1%
Contains more Monounsaturated Fat +27.2%
Turkey leg
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Polyunsaturated fat +238.9%
Contains less Saturated Fat -12.1%
Contains more Monounsaturated Fat +27.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey leg Ham
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey leg Ham Opinion
Net carbs 0g 1.5g Ham
Protein 19.54g 20.93g Ham
Fats 6.72g 5.53g Turkey leg
Carbs 0g 1.5g Ham
Calories 144kcal 145kcal Ham
Calcium 17mg 8mg Turkey leg
Iron 1.72mg 1.48mg Turkey leg
Magnesium 21mg 14mg Turkey leg
Phosphorus 177mg 196mg Ham
Potassium 273mg 287mg Ham
Sodium 74mg 1203mg Turkey leg
Zinc 3.09mg 2.88mg Turkey leg
Copper 0.142mg 0.079mg Turkey leg
Manganese 0.022mg 0.054mg Ham
Selenium 26.4µg 19.5µg Turkey leg
Vitamin A 3IU 0IU Turkey leg
Vitamin A RAE 1µg 0µg Turkey leg
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.077mg 0.754mg Ham
Vitamin B2 0.211mg 0.202mg Turkey leg
Vitamin B3 2.947mg 4.023mg Ham
Vitamin B5 1.09mg 0.403mg Turkey leg
Vitamin B6 0.34mg 0.4mg Ham
Folate 10µg 3µg Turkey leg
Vitamin B12 0.39µg 0.65µg Ham
Tryptophan 0.219mg 0.251mg Ham
Threonine 0.861mg 0.931mg Ham
Isoleucine 0.998mg 0.918mg Turkey leg
Leucine 1.537mg 1.661mg Ham
Lysine 1.809mg 1.775mg Turkey leg
Methionine 0.557mg 0.553mg Turkey leg
Phenylalanine 0.769mg 0.904mg Ham
Valine 1.028mg 0.908mg Turkey leg
Histidine 0.598mg 0.75mg Ham
Cholesterol 71mg 53mg Ham
Saturated Fat 2.06g 1.81g Ham
Omega-3 - DHA 0.03g 0g Turkey leg
Omega-3 - DPA 0.02g 0g Turkey leg
Monounsaturated Fat 2.06g 2.62g Ham
Polyunsaturated fat 1.83g 0.54g Turkey leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
27%
Turkey leg
45%
Ham
Minerals Daily Need Coverage Score
47%
Turkey leg
55%
Ham

Comparison summary

Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey leg
Turkey leg contains less Sodium (difference - 1129mg)
Which food is cheaper?
Turkey leg
Turkey leg is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.25g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Turkey leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.