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

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What are the differences between Chicken thigh and Turkey ham?

  • Chicken thigh is higher in Vitamin B6, Vitamin B3, and Zinc, yet Turkey ham is higher in Selenium, Vitamin B12, Phosphorus, and Vitamin B1.
  • Turkey ham's daily need coverage for Sodium is 35% more.
  • Chicken thigh has 6 times more Vitamin B6 than Turkey ham. While Chicken thigh has 0.38mg of Vitamin B6, Turkey ham has only 0.06mg.
  • The amount of Saturated Fat in Turkey ham is lower.

We used Chicken, broilers or fryers, thigh, meat only, cooked, fried and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this article.

Infographic

Chicken thigh vs Turkey ham infographic
Infographic link

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 19% 3.9% 23% 55% 30% 76% 85% 12% 3.5% 112%
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 +62.5%
Contains more CalciumCalcium +85.7%
Contains more IronIron +46%
Contains more CopperCopper +∞%
Contains more ZincZinc +32.9%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +45.2%
Contains more SeleniumSelenium +86.3%
~equal in Potassium ~253mg

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% 4.2% 0% 6% 22% 59% 134% 77% 88% 41% 0% 6.8% 0%
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% 3.2% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin AVitamin A +32.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +72.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B12Vitamin B12 +142.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 10% 59%
Protein: 28.18 g
Fats: 10.3 g
Carbs: 1.18 g
Water: 59.31 g
Other: 1.03 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 +72.9%
Contains more FatsFats +157.5%
Contains more CarbsCarbs +162.7%
Contains more WaterWater +23.9%
Contains more OtherOther +201%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 42% 27%
Saturated Fat: Sat. Fat 2.78 g
Monounsaturated Fat: Mono. Fat 3.82 g
Polyunsaturated fat: Poly. Fat 2.43 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 +185.7%
Contains more Poly. FatPolyunsaturated fat +178.4%
Contains less Sat. FatSaturated Fat -56.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken thigh Turkey ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken thigh Turkey ham Opinion
Calories 218kcal 118kcal Chicken thigh
Protein 28.18g 16.3g Chicken thigh
Fats 10.3g 4g Chicken thigh
Net carbs 1.18g 3.1g Turkey ham
Carbs 1.18g 3.1g Turkey ham
Cholesterol 102mg 64mg Turkey ham
Vitamin D 8IU Chicken thigh
Magnesium 26mg 16mg Chicken thigh
Calcium 13mg 7mg Chicken thigh
Potassium 259mg 253mg Chicken thigh
Iron 1.46mg 1mg Chicken thigh
Sugar 1.2g Chicken thigh
Copper 0.09mg Chicken thigh
Zinc 2.79mg 2.1mg Chicken thigh
Phosphorus 199mg 289mg Turkey ham
Sodium 95mg 909mg Chicken thigh
Vitamin A 70IU 53IU Chicken thigh
Vitamin A 16µg Turkey ham
Vitamin D 0.2µg Chicken thigh
Manganese 0.027mg Chicken thigh
Selenium 20.5µg 38.2µg Turkey ham
Vitamin B1 0.088mg 0.23mg Turkey ham
Vitamin B2 0.255mg 0.27mg Turkey ham
Vitamin B3 7.12mg 4.12mg Chicken thigh
Vitamin B5 1.285mg Chicken thigh
Vitamin B6 0.38mg 0.06mg Chicken thigh
Vitamin B12 0.33µg 0.8µg Turkey ham
Folate 9µg Chicken thigh
Saturated Fat 2.78g 1.2g Turkey ham
Monounsaturated Fat 3.82g 1.337g Chicken thigh
Polyunsaturated fat 2.43g 0.873g Chicken thigh
Tryptophan 0.329mg Chicken thigh
Threonine 1.188mg Chicken thigh
Isoleucine 1.486mg Chicken thigh
Leucine 2.115mg Chicken thigh
Lysine 2.384mg Chicken thigh
Methionine 0.778mg Chicken thigh
Phenylalanine 1.121mg Chicken thigh
Valine 1.397mg Chicken thigh
Histidine 0.874mg Chicken thigh
Omega-3 - EPA 0.01g Chicken thigh
Omega-3 - DHA 0.05g Chicken thigh
Omega-3 - DPA 0.03g Chicken thigh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken thigh Turkey ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
34%
Chicken thigh
24%
Turkey ham
Minerals Daily Need Coverage Score
42%
Chicken thigh
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 1.58g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Chicken thigh
Chicken thigh is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Chicken thigh
Chicken thigh contains less Sodium (difference - 814mg)
Which food is richer in minerals?
Chicken thigh
Chicken thigh is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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 thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/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.