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

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How are chicken meat and turkey ham different?

  • Chicken meat is higher in vitamin B3 and vitamin B6; however, turkey ham is richer in selenium, vitamin B1,2, phosphorus, vitamin B1, and vitamin B2.
  • Daily need coverage for sodium for turkey ham is 36% higher.
  • Chicken meat contains 7 times more vitamin B6 than turkey ham. While chicken meat contains 0.4mg of vitamin B6, turkey ham contains only 0.06mg.
  • Turkey ham has less saturated fat.

Chicken, broilers or fryers, meat, and skin, cooked, roasted and USDA Commodity, turkey ham, dark meat, smoked, frozen are the varieties used in this article.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +114.3%
Contains more IronIron +26%
Contains more CopperCopper +∞%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +13.5%
Contains more PhosphorusPhosphorus +58.8%
Contains more SeleniumSelenium +59.8%
~equal in Zinc ~2.1mg

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +265.1%
Contains more Vitamin B2Vitamin B2 +60.7%
Contains more Vitamin B12Vitamin B12 +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chicken meat Turkey ham DV% diff.
Sodium 82mg 909mg 36%
Vitamin B3 8.487mg 4.12mg 27%
Selenium 23.9µg 38.2µg 26%
Vitamin B6 0.4mg 0.06mg 26%
Protein 27.3g 16.3g 22%
Vitamin B5 1.03mg 21%
Vitamin B12 0.3µg 0.8µg 21%
Fats 13.6g 4g 15%
Phosphorus 182mg 289mg 15%
Polyunsaturated fat 2.97g 0.873g 14%
Vitamin B1 0.063mg 0.23mg 14%
Choline 65.9mg 12%
Saturated fat 3.79g 1.2g 12%
Monounsaturated fat 5.34g 1.337g 10%
Cholesterol 88mg 64mg 8%
Vitamin B2 0.168mg 0.27mg 8%
Copper 0.066mg 7%
Calories 239kcal 118kcal 6%
Vitamin A 48µg 16µg 4%
Iron 1.26mg 1mg 3%
Vitamin E 0.27mg 2%
Vitamin K 2.4µg 2%
Magnesium 23mg 16mg 2%
Manganese 0.02mg 1%
Carbs 0g 3.1g 1%
Zinc 1.94mg 2.1mg 1%
Potassium 223mg 253mg 1%
Calcium 15mg 7mg 1%
Folate 5µg 1%
Net carbs 0g 3.1g N/A
Vitamin D 2IU 0%
Sugar 0g 1.2g N/A
Tryptophan 0.305mg 0%
Threonine 1.128mg 0%
Isoleucine 1.362mg 0%
Leucine 1.986mg 0%
Lysine 2.223mg 0%
Methionine 0.726mg 0%
Phenylalanine 1.061mg 0%
Valine 1.325mg 0%
Histidine 0.802mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - DPA 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 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 +67.5%
Contains more FatsFats +240%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.6%
~equal in Other ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +299.4%
Contains more Poly. FatPolyunsaturated fat +240.2%
Contains less Sat. FatSaturated fat -68.3%

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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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.