Ham vs. Turkey meat — Health Impact and Nutrition Comparison
Summary
Turkey meat is fresh meat, richer in vitamins, protein, phosphorus, copper, and magnesium. It is also higher in fat and cholesterol. In comparison, ham is richer in zinc, potassium, and iron. Ham has a high sodium content. Overall, turkey meat is a better alternative than ham.
Table of contents
Introduction
This article examines the differences between turkey meat and ham regarding general aspects, nutritional profile, and health impact.
Turkey meat is the world's second most popular poultry meat, and it is a cost-effective source of high-quality protein for human use. If you are interested in how turkey is different from the first popular poultry meat - chicken, visit here. Turkey meat was consumed in Central America in the 15th century. As Europeans started colonizing these lands, they took Turkey back to Europe. Turkey meat became part of European cuisine in the 16th century. As traditions progressed, turkey meat was an essential part of one of the most famous American holidays, Thanksgiving. As families gather together during Thanksgiving, the turkey is the center of all attention. Similar to Thanksgiving, during the Victorian era in Britain, turkey meat was served during Christmas dinner. This shows how important and prestigious turkey meat has been considered since the 15th century.
Ham has been part of the human diet since the 2nd century BC. There is a debate on the origin of ham; some claim that the Chinese were the first to process it, and some claim that the Gauls, which is the civilization that lived in France during those times, introduced cured ham. Similar to turkey meat, ham is also served during the Christmas holidays in Europe.
General Aspects
Culinary World
Turkey meat is fresh white meat, usually oven-roasted with different herbs and spices. It is usually associated with cranberry sauce and some pies. However, another way turkey meat can be served is cold cuts. Turkey cold cuts can be eaten with fancy dry wine accompanied by a meat and cheese selection board. Smoked turkey breast cuts with wine are preferable. Turkey cold cuts can also be part of a healthy salad or a healthy sandwich.
Cured ham is mostly served as cold cuts; it is processed meat. They are mainly used as pizza toppings, the famous Croque Monsieur, and the Cubano. When they are part of sandwiches, they are mostly a couple of slices, even below the recommended moderate amounts. Thus, they do not cause any health problems. In addition to cold cuts, ham is served as a Christmas dinner in Europe. It is also part of a good charcuterie board that goes well with a dry red wine.
Shelf Life
Ham was part of the human diet in the 2nd century BC because it is cured, salted, and even smoked. A salted and cured pork leg becomes ham, and it can even stay unrefrigerated if kept in proper conditions. These conditions are humidity and direct sunlight, which prevents it from rotting and spoiling. Turkey meat, on the other hand, needs refrigeration and has a shorter shelf life.
Religious Aspect
In some religions, like the Jewish and Islamic religions, pork meat is forbidden and thus cannot be consumed. This affects many aspects of ham. For example, in the Arab world, it is hard to find ham, and if it is available, it is usually more expensive.
Price
Turkey meat is cheaper compared to ham. Ham, more often than usual, is considered a delicate cold cut. However, cheap cuts are also available in the market. As the quality of pork and the smokiness increase, it becomes more expensive if the ham is boneless.
Nutritional Data Comparison
In this comparative section, we will compare roasted turkey meat with skin with roasted and cured lean pork ham, which is approximately 5% fat. Data for 100g servings of each food are provided here.
Macronutrients
While looking at the macronutrient comparison chart, it is clear that ham is slightly richer in water, while turkey meat is higher in protein and fats. Read more detailed information in the corresponding sections.
Macronutrient Comparison
Contains
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CarbsCarbs
+2400%
Contains
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OtherOther
+810.4%
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ProteinProtein
+36.4%
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FatsFats
+33.6%
Proteins
Turkey meat is richer in protein by nearly 1.5 times compared to ham. Turkey meat contains 28g of protein, whereas ham contains 20g.
When we dissect the protein profile of both turkey meat and ham, we find that they are rich in all the essential amino acids that we require daily to be consumed from the diet.
Fats
Turkey meat has a higher fat content compared to ham. Turkey meat contains 7.5g of fat, whereas ham contains 5.5g.
However, both are below the 10% required daily value threshold. They are mostly made of unsaturated fats. Turkey meat is mostly richer in polyunsaturated fats.
Trans fat
Ham is higher in trans fats compared to turkey meat. Turkey meat has negligible amounts of trans fat.
Trans fat consumption has dietary relevance. It is important to monitor the trans fat intake. It should be in minimal amounts. If possible, avoiding it altogether is the healthiest approach.
Cholesterol
Turkey meat contains higher amounts of cholesterol compared to ham. Turkey meat contains 109 mg of cholesterol which is double the amount that ham contains. Taking into consideration the daily upper limit is 300mg.
Fat Type Comparison
Contains
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Sat. FatSaturated Fat
-16%
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Poly. FatPolyunsaturated fat
+292.4%
Carbs
Turkey meat contains nearly 0g of carbs, whereas ham contains 1.5g, which is still considered negligible.
Calories
Turkey meat is higher in calories compared to ham. Turkey meat contains 44 calories more than ham. They are classified as medium-calorie foods.
Glycemic Index
Both turkey meat and ham have a glycemic index that is equal to 0.
Minerals
Turkey meat, compared to ham, is richer in phosphorus, copper, calcium, selenium, and magnesium. On the other hand, ham is richer in zinc, potassium, manganese, and iron.
It is important to take into consideration the high amounts of sodium in ham. Ham contains 1200mg of sodium which is more than 50% of the daily recommended value. Hence, people with a risk of high blood pressure should reduce ham consumption.
Mineral Comparison
Contains
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PotassiumPotassium
+20.1%
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IronIron
+35.8%
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ZincZinc
+16.1%
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ManganeseManganese
+285.7%
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MagnesiumMagnesium
+114.3%
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CalciumCalcium
+75%
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CopperCopper
+17.7%
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PhosphorusPhosphorus
+13.8%
Contains
less
SodiumSodium
-91.4%
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SeleniumSelenium
+52.8%
Vitamins
Turkey meat is richer in vitamins B2, B3, B5, B6, and B12. In addition to the B complex vitamins, it is also richer in folate and vitamin A. However, the amount of folate is not highly relevant. In comparison, ham is richer in vitamins B1, E, and D.
Vitamin Comparison
Contains
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Vitamin EVitamin E
+257.1%
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Vitamin DVitamin D
+100%
Contains
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Vitamin B1Vitamin B1
+1575.6%
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Vitamin AVitamin A
+∞%
Contains
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Vitamin B2Vitamin B2
+39.1%
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Vitamin B3Vitamin B3
+138%
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Vitamin B5Vitamin B5
+135.2%
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Vitamin B6Vitamin B6
+54%
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Vitamin B12Vitamin B12
+56.9%
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FolateFolate
+200%
Diets and Weight loss
Turkey meat and ham are low in carbs, high in proteins, and have rich vitamin and mineral profiles, although a difference exists between them. They are a good source of protein when consumed in moderation. For example, turkey meat is richer in proteins; however, it has a higher fat content and cholesterol. Moderate consumption of both is important, mainly due to the sodium when it comes to ham and cholesterol in turkey meat.
Turkey meat is a good alternative to fattier protein sources. It is a good option for bodybuilders as it provides adequate amounts of proteins, necessary polyunsaturated fats, vitamins, and minerals.
Ham is also a good addition to everyday diets. Similar to turkey meat, they are also fit to be consumed when it comes to bodybuilding.
Keto
Turkey meat and ham are both suitable for the keto diet. Their glycemic index is 0, and their carb content is negligible. They are one of the most recommended sources of proteins to be consumed in the keto diet.
Vegan
Both turkey meat and ham are animal-source proteins that are not consumed in the vegan diet. If you are searching for vegan meat alternatives, please visit here.
Health Impacts
Cardiovascular Health
Turkey meat is known for being lean and providing high-quality protein, essential vitamins (such as B vitamins), and minerals like iron, zinc, and potassium. It is notably lower in saturated fat and cholesterol compared to ham, making it a heart-friendlier option. Studies suggest that replacing higher-fat meats with lean alternatives like turkey may help lower the risk of cardiovascular disease (CVD). Additionally, turkey meat contains selenium, an antioxidant that could potentially protect against the oxidative stress associated with CVD (1).
On the other hand, ham is a processed meat that has higher levels of saturated fat, cholesterol, and sodium. Regular consumption of processed meats, including ham, has been linked to an increased risk of CVD due to their content of unhealthy fats and sodium. These meats have also been associated with elevated levels of inflammatory markers and unfavorable changes in lipid profiles, both of which are risk factors for CVD (2, 3, 4).
Incorporating lean meat into the diet, such as turkey, alongside a variety of fruits, vegetables, whole grains, and legumes, can contribute to a heart-healthy lifestyle and help reduce the risk of CVD.
Diabetes and obesity
The difference between turkey meat and ham is that turkey meat is fresh meat, whereas ham is processed cured meat. The levels of sodium and nitrates are higher in processed meat compared to fresh meat. All these factors contribute to diabetes and obesity. However, in moderation and in lower quantities, they shouldn't cause health problems for healthy individuals. Data shows that replacing the protein source in diets with fresh white meat reduces the risks of developing type 2 diabetes, metabolic disorders, and obesity. When it comes to diabetes and obesity, turkey meat is a better option (5)(6)(7).
Cancer
Turkey meat has no direct relationship with increasing the risks of cancer. However, a study shows that consumption of poultry meat, in this case, turkey meat, has decreased the risk of developing lung cancer by 10%.
In comparison, ham high in sodium has a direct relationship with increased risks of developing gastric cancer (8)(9).
Concerning overall health impacts, turkey meat is a better alternative to ham. This is because turkey meat is white meat, whereas ham is cured processed red meat. Overall, turkey meat provides a healthier dietary profile regarding its health impacts and weight loss effects.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10459134/
- https://pubmed.ncbi.nlm.nih.gov/20479151/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3483430/
- https://pubmed.ncbi.nlm.nih.gov/19811792/
- https://pubmed.ncbi.nlm.nih.gov/24744219/
- https://pubmed.ncbi.nlm.nih.gov/20479151/
- https://pubmed.ncbi.nlm.nih.gov/23858089/
- https://pubmed.ncbi.nlm.nih.gov/20099187/
- https://pubmed.ncbi.nlm.nih.gov/22855553/
Infographic
Comparison summary table
Lower in Sodium | |||
Rich in vitamins | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Sugar | Equal | ||
Lower in Glycemic Index | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 145kcal | 189kcal | |
Protein | 20.93g | 28.55g | |
Fats | 5.53g | 7.39g | |
Net carbs | 1.5g | 0.06g | |
Carbs | 1.5g | 0.06g | |
Cholesterol | 53mg | 109mg | |
Vitamin D | 32IU | 15IU | |
Magnesium | 14mg | 30mg | |
Calcium | 8mg | 14mg | |
Potassium | 287mg | 239mg | |
Iron | 1.48mg | 1.09mg | |
Copper | 0.079mg | 0.093mg | |
Zinc | 2.88mg | 2.48mg | |
Phosphorus | 196mg | 223mg | |
Sodium | 1203mg | 103mg | |
Vitamin A | 0IU | 39IU | |
Vitamin A | 0µg | 12µg | |
Vitamin E | 0.25mg | 0.07mg | |
Vitamin D | 0.8µg | 0.4µg | |
Manganese | 0.054mg | 0.014mg | |
Selenium | 19.5µg | 29.8µg | |
Vitamin B1 | 0.754mg | 0.045mg | |
Vitamin B2 | 0.202mg | 0.281mg | |
Vitamin B3 | 4.023mg | 9.573mg | |
Vitamin B5 | 0.403mg | 0.948mg | |
Vitamin B6 | 0.4mg | 0.616mg | |
Vitamin B12 | 0.65µg | 1.02µg | |
Folate | 3µg | 9µg | |
Trans Fat | 0.101g | ||
Choline | 85.1mg | 87.4mg | |
Saturated Fat | 1.81g | 2.155g | |
Monounsaturated Fat | 2.62g | 2.647g | |
Polyunsaturated fat | 0.54g | 2.119g | |
Tryptophan | 0.251mg | 0.291mg | |
Threonine | 0.931mg | 1.004mg | |
Isoleucine | 0.918mg | 0.796mg | |
Leucine | 1.661mg | 1.925mg | |
Lysine | 1.775mg | 2.282mg | |
Methionine | 0.553mg | 0.724mg | |
Phenylalanine | 0.904mg | 0.903mg | |
Valine | 0.908mg | 0.902mg | |
Histidine | 0.75mg | 0.749mg | |
Omega-3 - EPA | 0g | 0.008g | |
Omega-3 - DHA | 0g | 0.005g | |
Omega-3 - ALA | 0.105g | ||
Omega-3 - DPA | 0g | 0.008g | |
Omega-3 - Eicosatrienoic acid | 0.001g | ||
Omega-6 - Gamma-linoleic acid | 0.003g | ||
Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | ||
Omega-6 - Eicosadienoic acid | 0.014g | ||
Omega-6 - Linoleic acid | 1.841g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet | Equal |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
- Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.