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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 from 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.
Contains more Magnesium +12.5%
Contains more Potassium +18.6%
Contains more Calcium +40%
Contains more Phosphorus +70%
Equal in Iron - 1
Equal in Zinc - 2.1
Equal in Selenium - 38.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 12% 124% 23% 119% 58% 0% 0% 209%
Contains more Magnesium +12.5%
Contains more Potassium +18.6%
Contains more Calcium +40%
Contains more Phosphorus +70%
Equal in Iron - 1
Equal in Zinc - 2.1
Equal in Selenium - 38.2

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 B3 +26.8%
Contains more Vitamin B6 +353.3%
Contains more Vitamin B12 +15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +79.7%
Contains more Vitamin B2 +26.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 35% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 58% 63% 78% 0% 14% 0% 100% 0% 0%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +353.3%
Contains more Vitamin B12 +15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +79.7%
Contains more Vitamin B2 +26.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +219.3%
Contains more Carbs +198.1%
Contains more Water +11.6%
Equal in Protein - 16.3
Equal in Other - 3.1
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 Fats +219.3%
Contains more Carbs +198.1%
Contains more Water +11.6%
Equal in Protein - 16.3
Equal in Other - 3.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +325.2%
Contains more Polyunsaturated fat +79.3%
Contains less Saturated Fat -69.6%
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
Contains more Monounsaturated Fat +325.2%
Contains more Polyunsaturated fat +79.3%
Contains less Saturated 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 Opinion
Net carbs 1.04g 3.1g Turkey ham
Protein 17.5g 16.3g Luncheon meat
Fats 12.77g 4g Luncheon meat
Carbs 1.04g 3.1g Turkey ham
Calories 189kcal 118kcal Luncheon meat
Sugar 0g 1.2g Luncheon meat
Calcium 5mg 7mg Turkey ham
Iron 0.97mg 1mg Turkey ham
Magnesium 18mg 16mg Luncheon meat
Phosphorus 170mg 289mg Turkey ham
Potassium 300mg 253mg Luncheon meat
Sodium 820mg 909mg Luncheon meat
Zinc 2.15mg 2.1mg Luncheon meat
Copper 0.03mg Luncheon meat
Manganese 0.037mg Luncheon meat
Selenium 38.3µg 38.2µg Luncheon meat
Vitamin A 0IU 53IU Turkey ham
Vitamin A RAE 0µg 16µg Turkey ham
Vitamin E 0.16mg Luncheon meat
Vitamin B1 0.128mg 0.23mg Turkey ham
Vitamin B2 0.213mg 0.27mg Turkey ham
Vitamin B3 5.225mg 4.12mg Luncheon meat
Vitamin B5 0.613mg Luncheon meat
Vitamin B6 0.272mg 0.06mg Luncheon meat
Vitamin B12 0.92µg 0.8µg Luncheon meat
Choline 63.9mg Luncheon meat
Cholesterol 78mg 64mg Turkey ham
Saturated Fat 3.944g 1.2g Turkey ham
Monounsaturated Fat 5.685g 1.337g Luncheon meat
Polyunsaturated fat 1.565g 0.873g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

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