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Ground turkey vs. Turkey ham — In-Depth Nutrition Comparison

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What are the main differences between Ground turkey and Turkey ham?

  • Ground turkey is richer in Vitamin B6, Vitamin B3, Vitamin B12, Zinc, and Iron, yet Turkey ham is richer in Selenium, and Vitamin B1.
  • Ground turkey's daily need coverage for Vitamin B6 is 44% higher.
  • Ground turkey has 2 times more Saturated Fat than Turkey ham. Ground turkey has 2.669g of Saturated Fat, while Turkey ham has 1.2g.

We used Ground turkey, cooked and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this comparison.

Infographic

Ground turkey 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.
Contains more Calcium +300%
Contains more Iron +52%
Contains more Magnesium +87.5%
Contains more Potassium +16.2%
Contains less Sodium -91.4%
Contains more Zinc +48.1%
Contains more Phosphorus +13.8%
Contains more Selenium +22.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 57% 22% 109% 26% 11% 85% 51% 2% 170%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 12% 124% 23% 119% 58% 0% 0% 209%
Contains more Calcium +300%
Contains more Iron +52%
Contains more Magnesium +87.5%
Contains more Potassium +16.2%
Contains less Sodium -91.4%
Contains more Zinc +48.1%
Contains more Phosphorus +13.8%
Contains more Selenium +22.8%

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 more Vitamin A +49.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B6 +955%
Contains more Vitamin B12 +67.5%
Contains more Vitamin B1 +198.7%
Contains more Vitamin B2 +28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 3% 6% 0% 20% 49% 164% 72% 147% 6% 168% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 58% 63% 78% 0% 14% 0% 100% 0% 0%
Contains more Vitamin A +49.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B6 +955%
Contains more Vitamin B12 +67.5%
Contains more Vitamin B1 +198.7%
Contains more Vitamin B2 +28%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +67.9%
Contains more Fats +160%
Contains more Carbs +∞%
Contains more Water +18.4%
Contains more Other +1837.5%
27% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 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 Protein +67.9%
Contains more Fats +160%
Contains more Carbs +∞%
Contains more Water +18.4%
Contains more Other +1837.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +158.6%
Contains more Polyunsaturated fat +234.1%
Contains less Saturated Fat -55%
30% 38% 32%
Saturated Fat: 2.669 g
Monounsaturated Fat: 3.458 g
Polyunsaturated fat: 2.917 g
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
Contains more Monounsaturated Fat +158.6%
Contains more Polyunsaturated fat +234.1%
Contains less Saturated Fat -55%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground turkey 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
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Ground turkey Turkey ham Opinion
Net carbs 0g 3.1g Turkey ham
Protein 27.37g 16.3g Ground turkey
Fats 10.4g 4g Ground turkey
Carbs 0g 3.1g Turkey ham
Calories 203kcal 118kcal Ground turkey
Sugar 0g 1.2g Ground turkey
Calcium 28mg 7mg Ground turkey
Iron 1.52mg 1mg Ground turkey
Magnesium 30mg 16mg Ground turkey
Phosphorus 254mg 289mg Turkey ham
Potassium 294mg 253mg Ground turkey
Sodium 78mg 909mg Ground turkey
Zinc 3.11mg 2.1mg Ground turkey
Copper 0.151mg Ground turkey
Manganese 0.011mg Ground turkey
Selenium 31.1µg 38.2µg Turkey ham
Vitamin A 79IU 53IU Ground turkey
Vitamin A RAE 24µg 16µg Ground turkey
Vitamin E 0.11mg Ground turkey
Vitamin D 8IU Ground turkey
Vitamin D 0.2µg Ground turkey
Vitamin B1 0.077mg 0.23mg Turkey ham
Vitamin B2 0.211mg 0.27mg Turkey ham
Vitamin B3 8.724mg 4.12mg Ground turkey
Vitamin B5 1.193mg Ground turkey
Vitamin B6 0.633mg 0.06mg Ground turkey
Folate 7µg Ground turkey
Vitamin B12 1.34µg 0.8µg Ground turkey
Choline 78.2mg Ground turkey
Tryptophan 0.312mg Ground turkey
Threonine 1.258mg Ground turkey
Isoleucine 1.227mg Ground turkey
Leucine 2.262mg Ground turkey
Lysine 2.452mg Ground turkey
Methionine 0.806mg Ground turkey
Phenylalanine 1.068mg Ground turkey
Valine 1.27mg Ground turkey
Histidine 0.811mg Ground turkey
Cholesterol 93mg 64mg Turkey ham
Trans Fat 0.134g Turkey ham
Saturated Fat 2.669g 1.2g Turkey ham
Omega-3 - DHA 0.009g Ground turkey
Omega-3 - EPA 0.01g Ground turkey
Omega-3 - DPA 0.012g Ground turkey
Monounsaturated Fat 3.458g 1.337g Ground turkey
Polyunsaturated fat 2.917g 0.873g Ground turkey
Omega-6 - Eicosadienoic acid 0.019g Ground turkey
Omega-6 - Linoleic acid 2.508g Ground turkey
Omega-6 - Gamma-linoleic acid 0.008g Ground turkey
Omega-3 - ALA 0.136g Ground turkey
Omega-3 - Eicosatrienoic acid 0.001g Ground turkey
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Ground turkey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground turkey Turkey ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Ground turkey
24%
Turkey ham
Minerals Daily Need Coverage Score
54%
Ground turkey
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 1.469g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Ground turkey
Ground turkey is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Ground turkey
Ground turkey contains less Sodium (difference - 831mg)
Which food is richer in minerals?
Ground turkey
Ground turkey is relatively richer in minerals
Which food is richer in vitamins?
Ground turkey
Ground turkey is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/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.