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Chicken gizzard vs. Turkey ham — In-Depth Nutrition Comparison

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The main differences between chicken gizzard and turkey ham

  • Chicken gizzard has more iron, zinc, vitamin B12, and selenium; however, turkey ham has more vitamin B1, phosphorus, and vitamin B3.
  • Daily need coverage for cholesterol for chicken gizzard is 102% higher.
  • Turkey ham has 3 times less iron than chicken gizzard. Chicken gizzard has 3.19mg of iron, while turkey ham has 1mg.
  • Turkey ham is lower in cholesterol.

Food types used in this article are Chicken, gizzard, all classes, cooked, simmered and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Chicken gizzard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 5.1% 16% 120% 54% 121% 81% 7.3% 9.7% 224%
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 +142.9%
Contains more IronIron +219%
Contains more CopperCopper +∞%
Contains more ZincZinc +110.5%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +41.3%
Contains more PhosphorusPhosphorus +52.9%
~equal in Selenium ~38.2µg

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.
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% 4% 0% 6.5% 48% 59% 28% 16% 130% 0% 3.8% 57%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin B12Vitamin B12 +30%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +784.6%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +32.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chicken gizzard Turkey ham DV% diff.
Cholesterol 370mg 64mg 102%
Sodium 56mg 909mg 37%
Protein 30.39g 16.3g 28%
Iron 3.19mg 1mg 27%
Zinc 4.42mg 2.1mg 21%
Choline 104.4mg 19%
Copper 0.161mg 18%
Vitamin B1 0.026mg 0.23mg 17%
Phosphorus 189mg 289mg 14%
Vitamin B12 1.04µg 0.8µg 10%
Vitamin B5 0.468mg 9%
Vitamin B3 3.12mg 4.12mg 6%
Vitamin B2 0.21mg 0.27mg 5%
Selenium 41.1µg 38.2µg 5%
Magnesium 3mg 16mg 3%
Polyunsaturated fat 0.353g 0.873g 3%
Manganese 0.074mg 3%
Saturated fat 0.67g 1.2g 2%
Monounsaturated fat 0.528g 1.337g 2%
Calories 154kcal 118kcal 2%
Vitamin A 0µg 16µg 2%
Potassium 179mg 253mg 2%
Fats 2.68g 4g 2%
Vitamin E 0.2mg 1%
Vitamin B6 0.071mg 0.06mg 1%
Folate 5µg 1%
Calcium 17mg 7mg 1%
Carbs 0g 3.1g 1%
Net carbs 0g 3.1g N/A
Sugar 0g 1.2g N/A
Trans fat 0.13g N/A
Omega-3 - ALA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 3% 68%
Protein: 30.39 g
Fats: 2.68 g
Carbs: 0 g
Water: 67.93 g
Other: 0 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 +86.4%
Contains more FatsFats +49.3%
Contains more CarbsCarbs +∞%
~equal in Water ~73.5g
~equal in Other ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 34% 23%
Saturated fat: Sat. Fat 0.67 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 0.353 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 less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +153.2%
Contains more Poly. FatPolyunsaturated fat +147.3%

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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. Chicken gizzard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171457/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.