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Beef vs. Turkey ham — In-Depth Nutrition Comparison

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What are the differences between beef and turkey ham?

  • Beef is higher in vitamin B12, vitamin B6, iron, zinc, vitamin B3, and vitamin B2, yet turkey ham is higher in selenium and vitamin B1.
  • Beef's daily need coverage for vitamin B12 is 142% more.
  • Beef has 11 times more vitamin B6 than turkey ham. While beef has 0.669mg of vitamin B6, turkey ham has only 0.06mg.
  • The amount of cholesterol in turkey ham is lower.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this article.

Infographic

Beef vs Turkey ham 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.
Beef
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +204%
Contains more CopperCopper +∞%
Contains more ZincZinc +76.2%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +14.3%
Contains more PhosphorusPhosphorus +11.6%
Contains more SeleniumSelenium +50.4%

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.
Beef
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1015%
Contains more Vitamin B12Vitamin B12 +426.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +210.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beef Turkey ham DV% diff.
Vitamin B12 4.21µg 0.8µg 142%
Vitamin B6 0.669mg 0.06mg 47%
Sodium 54mg 909mg 37%
Iron 3.04mg 1mg 26%
Protein 27.55g 16.3g 23%
Selenium 25.4µg 38.2µg 23%
Zinc 3.7mg 2.1mg 15%
Choline 75.6mg 14%
Vitamin B1 0.074mg 0.23mg 13%
Copper 0.097mg 11%
Vitamin B3 5.76mg 4.12mg 10%
Vitamin B2 0.4mg 0.27mg 10%
Vitamin B5 0.481mg 10%
Cholesterol 85mg 64mg 7%
Saturated fat 2.595g 1.2g 6%
Phosphorus 259mg 289mg 4%
Fats 6.54g 4g 4%
Monounsaturated fat 2.734g 1.337g 3%
Calories 169kcal 118kcal 3%
Potassium 352mg 253mg 3%
Vitamin E 0.25mg 2%
Vitamin A 2µg 16µg 2%
Folate 7µg 2%
Polyunsaturated fat 0.532g 0.873g 2%
Vitamin D 0.1µg 1%
Calcium 13mg 7mg 1%
Vitamin K 1.6µg 1%
Carbs 0g 3.1g 1%
Net carbs 0g 3.1g N/A
Vitamin D 3IU 0%
Magnesium 14mg 16mg 0%
Sugar 0g 1.2g N/A
Manganese 0.009mg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0%
Threonine 1.534mg 0%
Isoleucine 1.52mg 0%
Leucine 2.833mg 0%
Lysine 3.178mg 0%
Methionine 0.871mg 0%
Phenylalanine 1.299mg 0%
Valine 1.603mg 0%
Histidine 1.244mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more ProteinProtein +69%
Contains more FatsFats +63.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.9%
Contains more OtherOther +1450%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains more Mono. FatMonounsaturated fat +104.5%
Contains less Sat. FatSaturated fat -53.8%
Contains more Poly. FatPolyunsaturated fat +64.1%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.