Ham vs. Turkey ham — In-Depth Nutrition Comparison
Compare
The main differences between ham and turkey ham
- Ham has more vitamin B1, vitamin B6, zinc, iron, and monounsaturated fat; however, turkey ham has more selenium, phosphorus, vitamin B12, and vitamin B2.
- Daily need coverage for vitamin B1 for ham is 44% higher.
- Turkey ham has 7 times less vitamin B6 than ham. Ham has 0.4mg of vitamin B6, while turkey ham has 0.06mg.
- Turkey ham is lower in sodium.
Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and USDA Commodity, turkey ham, dark meat, smoked, frozen.
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 CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +13.4% |
| Contains more IronIron | +48% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +37.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more PhosphorusPhosphorus | +47.4% |
| Contains less SodiumSodium | -24.4% |
| Contains more SeleniumSelenium | +95.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +227.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +566.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.7% |
| Contains more Vitamin B12Vitamin B12 | +23.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.23mg | 44% |
| Selenium | 19.5µg | 38.2µg | 34% |
| Vitamin B6 | 0.4mg | 0.06mg | 26% |
| Choline | 85.1mg | 15% | |
| Sodium | 1203mg | 909mg | 13% |
| Phosphorus | 196mg | 289mg | 13% |
| Copper | 0.079mg | 9% | |
| Protein | 20.93g | 16.3g | 9% |
| Vitamin B5 | 0.403mg | 8% | |
| Zinc | 2.88mg | 2.1mg | 7% |
| Iron | 1.48mg | 1mg | 6% |
| Vitamin B12 | 0.65µg | 0.8µg | 6% |
| Vitamin B2 | 0.202mg | 0.27mg | 5% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Cholesterol | 53mg | 64mg | 4% |
| Monounsaturated fat | 2.62g | 1.337g | 3% |
| Saturated fat | 1.81g | 1.2g | 3% |
| Vitamin A | 0µg | 16µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.054mg | 2% | |
| Fats | 5.53g | 4g | 2% |
| Polyunsaturated fat | 0.54g | 0.873g | 2% |
| Folate | 3µg | 1% | |
| Calories | 145kcal | 118kcal | 1% |
| Vitamin B3 | 4.023mg | 4.12mg | 1% |
| Potassium | 287mg | 253mg | 1% |
| Carbs | 1.5g | 3.1g | 1% |
| Net carbs | 1.5g | 3.1g | N/A |
| Magnesium | 14mg | 16mg | 0% |
| Calcium | 8mg | 7mg | 0% |
| Sugar | 0g | 1.2g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
| Contains more ProteinProtein | +28.4% |
| Contains more FatsFats | +38.3% |
| Contains more OtherOther | +41% |
| Contains more CarbsCarbs | +106.7% |
~equal in
Water
~73.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
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 | +96% |
| Contains less Sat. FatSaturated fat | -33.7% |
| Contains more Poly. FatPolyunsaturated fat | +61.7% |
