Turkey meat vs. Turkey ham — In-Depth Nutrition Comparison
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What are the main differences between Turkey meat and Turkey ham?
- Turkey meat is richer in Vitamin B6, Vitamin B3, and Vitamin B12, yet Turkey ham is richer in Vitamin B1, Selenium, and Phosphorus.
- Turkey meat's daily need coverage for Vitamin B6 is 43% higher.
- Turkey meat has 2 times more Vitamin B3 than Turkey ham. Turkey meat has 9.573mg of Vitamin B3, while Turkey ham has 4.12mg.
- Turkey ham contains less Saturated Fat.
We used Turkey, whole, meat and skin, cooked, roasted and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this comparison.
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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Calcium
+100%
Contains
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Magnesium
+87.5%
Contains
less
Sodium
-88.7%
Contains
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Zinc
+18.1%
Contains
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Phosphorus
+29.6%
Contains
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Selenium
+28.2%
Equal in Iron - 1
Equal in Potassium - 253
Contains
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Calcium
+100%
Contains
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Magnesium
+87.5%
Contains
less
Sodium
-88.7%
Contains
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Zinc
+18.1%
Contains
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Phosphorus
+29.6%
Contains
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Selenium
+28.2%
Equal in Iron - 1
Equal in Potassium - 253
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 B3
+132.4%
Contains
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Vitamin B6
+926.7%
Contains
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Vitamin B12
+27.5%
Contains
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Vitamin A
+35.9%
Contains
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Vitamin B1
+411.1%
Equal in Vitamin B2 - 0.27
Contains
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Vitamin B3
+132.4%
Contains
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Vitamin B6
+926.7%
Contains
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Vitamin B12
+27.5%
Contains
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Vitamin A
+35.9%
Contains
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Vitamin B1
+411.1%
Equal in Vitamin B2 - 0.27
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+75.2%
Contains
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Fats
+84.8%
Contains
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Carbs
+5066.7%
Contains
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Water
+15.7%
Contains
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Other
+545.8%
Protein:
28.55 g
Fats:
7.39 g
Carbs:
0.06 g
Water:
63.52 g
Other:
0.48 g
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Contains
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Protein
+75.2%
Contains
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Fats
+84.8%
Contains
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Carbs
+5066.7%
Contains
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Water
+15.7%
Contains
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Other
+545.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+98%
Contains
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Polyunsaturated fat
+142.7%
Contains
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Saturated Fat
-44.3%
Saturated Fat:
2.155 g
Monounsaturated Fat:
2.647 g
Polyunsaturated fat:
2.119 g
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Contains
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Monounsaturated Fat
+98%
Contains
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Polyunsaturated fat
+142.7%
Contains
less
Saturated Fat
-44.3%
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 Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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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 price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.06g | 3.1g |
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| Protein | 28.55g | 16.3g |
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| Fats | 7.39g | 4g |
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| Carbs | 0.06g | 3.1g |
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| Calories | 189kcal | 118kcal |
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| Sugar | 0g | 1.2g |
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| Calcium | 14mg | 7mg |
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| Iron | 1.09mg | 1mg |
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| Magnesium | 30mg | 16mg |
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| Phosphorus | 223mg | 289mg |
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| Potassium | 239mg | 253mg |
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| Sodium | 103mg | 909mg |
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| Zinc | 2.48mg | 2.1mg |
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| Copper | 0.093mg |
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| Manganese | 0.014mg |
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| Selenium | 29.8µg | 38.2µg |
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| Vitamin A | 39IU | 53IU |
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| Vitamin A RAE | 12µg | 16µg |
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| Vitamin E | 0.07mg |
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| Vitamin D | 15IU |
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| Vitamin D | 0.4µg |
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| Vitamin B1 | 0.045mg | 0.23mg |
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| Vitamin B2 | 0.281mg | 0.27mg |
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| Vitamin B3 | 9.573mg | 4.12mg |
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| Vitamin B5 | 0.948mg |
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| Vitamin B6 | 0.616mg | 0.06mg |
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| Folate | 9µg |
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| Vitamin B12 | 1.02µg | 0.8µg |
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| Tryptophan | 0.291mg |
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| Threonine | 1.004mg |
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| Isoleucine | 0.796mg |
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| Leucine | 1.925mg |
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| Lysine | 2.282mg |
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| Methionine | 0.724mg |
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| Phenylalanine | 0.903mg |
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| Valine | 0.902mg |
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| Histidine | 0.749mg |
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| Cholesterol | 109mg | 64mg |
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| Trans Fat | 0.101g |
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| Saturated Fat | 2.155g | 1.2g |
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| Omega-3 - DHA | 0.005g |
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| Omega-3 - EPA | 0.008g |
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| Omega-3 - DPA | 0.008g |
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| Monounsaturated Fat | 2.647g | 1.337g |
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| Polyunsaturated fat | 2.119g | 0.873g |
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| Omega-6 - Eicosadienoic acid | 0.014g |
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| Omega-6 - Linoleic acid | 1.841g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.105g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
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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
50%
26%
Minerals Daily Need Coverage Score
46%
58%
Comparison summary
Which food is lower in Sugar?
Turkey meat is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Turkey meat contains less Sodium (difference - 806mg)
Which food is richer in vitamins?
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 0.955g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey ham is cheaper (difference - $2)
Which food is richer in minerals?
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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.