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, fats, 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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 Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +79.7% |
| Contains more Vitamin B2Vitamin B2 | +26.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 170mg | 289mg | 17% |
| Vitamin B6 | 0.272mg | 0.06mg | 16% |
| Fats | 12.77g | 4g | 13% |
| Vitamin B5 | 0.613mg | 12% | |
| Choline | 63.9mg | 12% | |
| Saturated fat | 3.944g | 1.2g | 12% |
| Monounsaturated fat | 5.685g | 1.337g | 11% |
| Vitamin B1 | 0.128mg | 0.23mg | 9% |
| Vitamin B3 | 5.225mg | 4.12mg | 7% |
| Cholesterol | 78mg | 64mg | 5% |
| Vitamin B12 | 0.92µg | 0.8µg | 5% |
| Polyunsaturated fat | 1.565g | 0.873g | 5% |
| Calories | 189kcal | 118kcal | 4% |
| Sodium | 820mg | 909mg | 4% |
| Vitamin B2 | 0.213mg | 0.27mg | 4% |
| Copper | 0.03mg | 3% | |
| Protein | 17.5g | 16.3g | 2% |
| Vitamin A | 0µg | 16µg | 2% |
| Manganese | 0.037mg | 2% | |
| Carbs | 1.04g | 3.1g | 1% |
| Potassium | 300mg | 253mg | 1% |
| Vitamin E | 0.16mg | 1% | |
| Protein per 100 calories | 9.3g | 14g | N/A |
| Calories per 10 g protein | 108kcal | 72kcal | N/A |
| Weight per 100 calories | 53g | 85g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 1.8 | N/A |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
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
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.944 g
Monounsaturated fat:
Mono. Fat
5.685 g
Polyunsaturated fat:
Poly. Fat
1.565 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 | +325.2% |
| Contains more Poly. FatPolyunsaturated fat | +79.3% |
| Contains less Sat. FatSaturated fat | -69.6% |
