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Lamb shoulder vs. Turkey ham — In-Depth Nutrition Comparison

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What are the main differences between Lamb shoulder and Turkey ham?

  • Lamb shoulder is richer in Vitamin B12, Zinc, Vitamin B3, and Iron, yet Turkey ham is richer in Selenium, Phosphorus, and Vitamin B1.
  • Lamb shoulder's daily need coverage for Vitamin B12 is 73% higher.
  • Lamb shoulder has 7 times more Saturated Fat than Turkey ham. Lamb shoulder has 8.74g of Saturated Fat, while Turkey ham has 1.2g.

We used Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this comparison.

Infographic

Lamb shoulder vs Turkey ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 23% 76% 38% 122% 78% 8.5% 2.7% 139%
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 +43.8%
Contains more CalciumCalcium +157.1%
Contains more IronIron +103%
Contains more CopperCopper +∞%
Contains more ZincZinc +113.3%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +57.9%
Contains more SeleniumSelenium +50.4%
~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% 0% 2.8% 0% 23% 58% 125% 43% 28% 319% 0% 15% 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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +218.8%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +155.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 20% 56%
Protein: 22.53 g
Fats: 20.24 g
Carbs: 0 g
Water: 55.92 g
Other: 1.31 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 +38.2%
Contains more FatsFats +406%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.4%
Contains more OtherOther +136.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 45% 9%
Saturated Fat: Sat. Fat 8.74 g
Monounsaturated Fat: Mono. Fat 8.3 g
Polyunsaturated fat: Poly. Fat 1.61 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 +520.8%
Contains more Poly. FatPolyunsaturated fat +84.4%
Contains less Sat. FatSaturated Fat -86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb shoulder 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 Lamb shoulder Turkey ham Opinion
Calories 279kcal 118kcal Lamb shoulder
Protein 22.53g 16.3g Lamb shoulder
Fats 20.24g 4g Lamb shoulder
Net carbs 0g 3.1g Turkey ham
Carbs 0g 3.1g Turkey ham
Cholesterol 92mg 64mg Turkey ham
Magnesium 23mg 16mg Lamb shoulder
Calcium 18mg 7mg Lamb shoulder
Potassium 259mg 253mg Lamb shoulder
Iron 2.03mg 1mg Lamb shoulder
Sugar 1.2g Lamb shoulder
Copper 0.113mg Lamb shoulder
Zinc 4.48mg 2.1mg Lamb shoulder
Phosphorus 183mg 289mg Turkey ham
Sodium 65mg 909mg Lamb shoulder
Vitamin A 0IU 53IU Turkey ham
Vitamin A 0µg 16µg Turkey ham
Vitamin E 0.14mg Lamb shoulder
Manganese 0.021mg Lamb shoulder
Selenium 25.4µg 38.2µg Turkey ham
Vitamin B1 0.09mg 0.23mg Turkey ham
Vitamin B2 0.25mg 0.27mg Turkey ham
Vitamin B3 6.66mg 4.12mg Lamb shoulder
Vitamin B5 0.71mg Lamb shoulder
Vitamin B6 0.12mg 0.06mg Lamb shoulder
Vitamin B12 2.55µg 0.8µg Lamb shoulder
Folate 20µg Lamb shoulder
Saturated Fat 8.74g 1.2g Turkey ham
Monounsaturated Fat 8.3g 1.337g Lamb shoulder
Polyunsaturated fat 1.61g 0.873g Lamb shoulder
Tryptophan 0.263mg Lamb shoulder
Threonine 0.964mg Lamb shoulder
Isoleucine 1.087mg Lamb shoulder
Leucine 1.753mg Lamb shoulder
Lysine 1.99mg Lamb shoulder
Methionine 0.578mg Lamb shoulder
Phenylalanine 0.917mg Lamb shoulder
Valine 1.216mg Lamb shoulder
Histidine 0.714mg Lamb shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb shoulder 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
47%
Lamb shoulder
24%
Turkey ham
Minerals Daily Need Coverage Score
51%
Lamb shoulder
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 7.54g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Lamb shoulder
Lamb shoulder is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Lamb shoulder
Lamb shoulder contains less Sodium (difference - 844mg)
Which food is richer in minerals?
Lamb shoulder
Lamb shoulder 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. Lamb shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174329/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.