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Ham vs. Turkey bacon — In-Depth Nutrition Comparison

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How are ham and turkey bacon different?

  • Ham is richer in vitamin B1, vitamin B6, and selenium, while turkey bacon is higher in vitamin B12, calcium, and vitamin B5.
  • Ham covers your daily need for vitamin B1, 60% more than turkey bacon.
  • Ham contains 2 times more vitamin B6 than turkey bacon. Ham contains 0.4mg of vitamin B6, while turkey bacon contains 0.244mg.
  • Turkey bacon is lower in sodium.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Turkey bacon, unprepared types were used in this article.

Infographic

Ham vs Turkey bacon 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.
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 24% 31% 53% 23% 69% 95% 139% 2.5% 86%
Contains more CopperCopper +16.2%
Contains more ZincZinc +13.4%
Contains more ManganeseManganese +184.2%
Contains more SeleniumSelenium +23.4%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +21.6%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -11.1%
~equal in Iron ~1.4mg

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.
Ham
Ham
5
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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% 3.3% 2.2% 0% 7.5% 55% 76% 41% 56% 149% 0% 7.5% 0%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2413.3%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B5Vitamin B5 +67.5%
Contains more Vitamin B12Vitamin B12 +83.1%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~mg
~equal in Vitamin B3 ~4.032mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Turkey bacon DV% diff.
Vitamin B1 0.754mg 0.03mg 60%
Polyunsaturated fat 0.54g 4.699g 28%
Vitamin B12 0.65µg 1.19µg 23%
Fats 5.53g 16.93g 18%
Choline 85.1mg 15%
Saturated fat 1.81g 4.52g 12%
Vitamin B6 0.4mg 0.244mg 12%
Cholesterol 53mg 86mg 11%
Protein 20.93g 15.94g 10%
Monounsaturated fat 2.62g 6.223g 9%
Calcium 8mg 80mg 7%
Selenium 19.5µg 15.8µg 7%
Sodium 1203mg 1069mg 6%
Vitamin B5 0.403mg 0.675mg 5%
Vitamin D 0.8µg 4%
Calories 145kcal 226kcal 4%
Vitamin D 32IU 4%
Phosphorus 196mg 222mg 4%
Zinc 2.88mg 2.54mg 3%
Vitamin B2 0.202mg 0.237mg 3%
Potassium 287mg 349mg 2%
Manganese 0.054mg 0.019mg 2%
Folate 3µg 10µg 2%
Vitamin E 0.25mg 0.11mg 1%
Iron 1.48mg 1.4mg 1%
Vitamin A 0µg 10µg 1%
Copper 0.079mg 0.068mg 1%
Carbs 1.5g 1.89g 0%
Net carbs 1.5g 1.89g N/A
Magnesium 14mg 16mg 0%
Vitamin B3 4.023mg 4.032mg 0%
Trans fat 0.184g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.241g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.01g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.027g N/A
Omega-6 - Linoleic acid 4.197g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
16% 17% 2% 62% 3%
Protein: 15.94 g
Fats: 16.93 g
Carbs: 1.89 g
Water: 61.83 g
Other: 3.41 g
Contains more ProteinProtein +31.3%
Contains more OtherOther +28.2%
Contains more FatsFats +206.1%
Contains more CarbsCarbs +26%
~equal in Water ~61.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
29% 40% 30%
Saturated fat: Sat. Fat 4.52 g
Monounsaturated fat: Mono. Fat 6.223 g
Polyunsaturated fat: Poly. Fat 4.699 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +137.5%
Contains more Poly. FatPolyunsaturated fat +770.2%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Turkey bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174592/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.