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Luncheon meat vs. Turkey ham — In-Depth Nutrition Comparison

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The main differences between luncheon meat and turkey ham

  • Luncheon meat has more vitamin B6, vitamin B3, monounsaturated fat, and polyunsaturated fat; however, turkey ham has more phosphorus and vitamin B1.
  • Daily need coverage for phosphorus for turkey ham is 17% higher.
  • Turkey ham has 5 times less vitamin B6 than luncheon meat. Luncheon meat has 0.272mg of vitamin B6, while turkey ham has 0.06mg.
  • Turkey ham is lower in saturated fat.

Food types used in this article are USDA Commodity, luncheon meat, canned and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Luncheon meat 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 13% 1.5% 26% 36% 10% 59% 73% 107% 4.8% 209%
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 +12.5%
Contains more PotassiumPotassium +18.6%
Contains more CopperCopper +∞%
Contains less SodiumSodium -9.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +40%
Contains more PhosphorusPhosphorus +70%
~equal in Iron ~1mg
~equal in Zinc ~2.1mg
~equal in Selenium ~38.2µg

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% 3.2% 0% 32% 49% 98% 37% 63% 115% 0% 0% 35%
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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +353.3%
Contains more Vitamin B12Vitamin B12 +15%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +79.7%
Contains more Vitamin B2Vitamin B2 +26.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 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 FatsFats +219.3%
Contains more CarbsCarbs +198.1%
Contains more WaterWater +11.6%
~equal in Protein ~16.3g
~equal in Other ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 51% 14%
Saturated fat: Sat. Fat 3.944 g
Monounsaturated fat: Mono. Fat 5.685 g
Polyunsaturated fat: Poly. Fat 1.565 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 +325.2%
Contains more Poly. FatPolyunsaturated fat +79.3%
Contains less Sat. FatSaturated fat -69.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Luncheon meat Turkey ham
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Luncheon meat Turkey ham DV% diff.
Phosphorus 170mg 289mg 17%
Vitamin B6 0.272mg 0.06mg 16%
Fats 12.77g 4g 13%
Saturated fat 3.944g 1.2g 12%
Choline 63.9mg 12%
Vitamin B5 0.613mg 12%
Monounsaturated fat 5.685g 1.337g 11%
Vitamin B1 0.128mg 0.23mg 9%
Vitamin B3 5.225mg 4.12mg 7%
Polyunsaturated fat 1.565g 0.873g 5%
Cholesterol 78mg 64mg 5%
Vitamin B12 0.92µg 0.8µg 5%
Calories 189kcal 118kcal 4%
Sodium 820mg 909mg 4%
Vitamin B2 0.213mg 0.27mg 4%
Copper 0.03mg 3%
Vitamin A 0µg 16µg 2%
Manganese 0.037mg 2%
Protein 17.5g 16.3g 2%
Vitamin E 0.16mg 1%
Potassium 300mg 253mg 1%
Carbs 1.04g 3.1g 1%
Net carbs 1.04g 3.1g N/A
Magnesium 18mg 16mg 0%
Calcium 5mg 7mg 0%
Iron 0.97mg 1mg 0%
Sugar 0g 1.2g N/A
Zinc 2.15mg 2.1mg 0%
Selenium 38.3µg 38.2µg 0%
Omega-6 - Eicosadienoic acid 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Luncheon meat Turkey ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
33%
Luncheon meat
24%
Turkey ham
Minerals Daily Need Coverage Score
54%
Luncheon meat
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated fat?
Turkey ham
Turkey ham is lower in Saturated fat (difference - 2.744g)
Which food is lower in Sugar?
Luncheon meat
Luncheon meat is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 89mg)
Which food is richer in vitamins?
Luncheon meat
Luncheon meat is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.