foodstruct logo
Find food by nutritional value | Diet analysis

Turkey meat vs Ham - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 1100mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.345g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Turkey meat Ham
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Turkey meat Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Turkey meat
32
Ham
Mineral Summary Score
26
Turkey meat
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Ham
Contains more Calcium +75%
Contains more Magnesium +114.3%
Contains more Copper +17.7%
Contains more Phosphorus +13.8%
Contains less Sodium -91.4%
Contains more Iron +35.8%
Contains more Potassium +20.1%
Contains more Zinc +16.1%
Contains more Calcium +75%
Contains more Magnesium +114.3%
Contains more Copper +17.7%
Contains more Phosphorus +13.8%
Contains less Sodium -91.4%
Contains more Iron +35.8%
Contains more Potassium +20.1%
Contains more Zinc +16.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +138%
Contains more Vitamin B5 +135.2%
Contains more Vitamin B6 +54%
Contains more Vitamin B12 +56.9%
Contains more Vitamin D +113.3%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +1575.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +39.1%
Contains more Vitamin B3 +138%
Contains more Vitamin B5 +135.2%
Contains more Vitamin B6 +54%
Contains more Vitamin B12 +56.9%
Contains more Vitamin D +113.3%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +1575.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
171%
Turkey meat
126%
Ham
Carbohydrates
0%
Turkey meat
2%
Ham
Fats
34%
Turkey meat
26%
Ham

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Turkey meat Ham Opinion
Calories 189 145 Turkey meat
Protein 28.55 20.93 Turkey meat
Fats 7.39 5.53 Turkey meat
Vitamin C 0 0
Carbs 0.06 1.5 Ham
Cholesterol 109 53 Ham
Vitamin D 15 32 Ham
Iron 1.09 1.48 Ham
Calcium 14 8 Turkey meat
Potassium 239 287 Ham
Magnesium 30 14 Turkey meat
Sugars 0 0
Fiber 0 0
Copper 0.093 0.079 Turkey meat
Zinc 2.48 2.88 Ham
Starch
Phosphorus 223 196 Turkey meat
Sodium 103 1203 Turkey meat
Vitamin A 39 0 Turkey meat
Vitamin E 0.07 0.25 Ham
Vitamin D 0.4 0.8 Ham
Vitamin B1 0.045 0.754 Ham
Vitamin B2 0.281 0.202 Turkey meat
Vitamin B3 9.573 4.023 Turkey meat
Vitamin B5 0.948 0.403 Turkey meat
Vitamin B6 0.616 0.4 Turkey meat
Vitamin B12 1.02 0.65 Turkey meat
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0.101 Ham
Saturated Fat 2.155 1.81 Ham
Monounsaturated Fat 2.647 2.62 Turkey meat
Polyunsaturated fat 2.119 0.54 Turkey meat
Tryptophan 0.291 0.251 Turkey meat
Threonine 1.004 0.931 Turkey meat
Isoleucine 0.796 0.918 Ham
Leucine 1.925 1.661 Turkey meat
Lysine 2.282 1.775 Turkey meat
Methionine 0.724 0.553 Turkey meat
Phenylalanine 0.903 0.904 Ham
Valine 0.902 0.908 Ham
Histidine 0.749 0.75 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.