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Mutton vs. Turkey ham — In-Depth Nutrition Comparison

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Differences between Mutton and Turkey ham

  • Mutton is higher in Vitamin B12, Iron, Zinc, Vitamin B6, and Vitamin B3, however, Turkey ham is richer in Vitamin B1.
  • Mutton's daily need coverage for Vitamin B12 is 152% higher.
  • Mutton has 6 times more Vitamin B6 than Turkey ham. While Mutton has 0.377mg of Vitamin B6, Turkey ham has only 0.06mg.
  • Turkey ham has less Saturated Fat.

The food types used in this comparison are Mutton, cooked, roasted (Navajo) and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Mutton vs Turkey ham infographic
Infographic link

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.
Mutton
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 3% 36% 179% 21% 162% 117% 18% 4.3% 207%
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 +93.8%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +61.7%
Contains more IronIron +376%
Contains more CopperCopper +∞%
Contains more ZincZinc +182.4%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +∞%
~equal in Phosphorus ~289mg
~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.
Mutton
6
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% 16% 0% 15% 69% 122% 54% 87% 555% 0% 0% 55%
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 E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +58.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +528.3%
Contains more Vitamin B12Vitamin B12 +455%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +283.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin K ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mutton
2
33% 11% 54%
Protein: 33.43 g
Fats: 11.09 g
Carbs: 0.08 g
Water: 54 g
Other: 1.4 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 +105.1%
Contains more FatsFats +177.3%
Contains more CarbsCarbs +3775%
Contains more WaterWater +36.1%
Contains more OtherOther +121.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mutton
1
49% 43% 8%
Saturated Fat: Sat. Fat 5.142 g
Monounsaturated Fat: Mono. Fat 4.459 g
Polyunsaturated fat: Poly. Fat 0.814 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 +233.5%
Contains less Sat. FatSaturated Fat -76.7%
~equal in Polyunsaturated fat ~0.873g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mutton 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
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mutton Turkey ham Opinion
Calories 234kcal 118kcal Mutton
Protein 33.43g 16.3g Mutton
Fats 11.09g 4g Mutton
Net carbs 0.08g 3.1g Turkey ham
Carbs 0.08g 3.1g Turkey ham
Cholesterol 109mg 64mg Turkey ham
Magnesium 31mg 16mg Mutton
Calcium 10mg 7mg Mutton
Potassium 409mg 253mg Mutton
Iron 4.76mg 1mg Mutton
Sugar 1.2g Mutton
Copper 0.062mg Mutton
Zinc 5.93mg 2.1mg Mutton
Phosphorus 272mg 289mg Turkey ham
Sodium 135mg 909mg Mutton
Vitamin A 53IU Turkey ham
Vitamin A RAE 16µg Turkey ham
Vitamin E 0.8mg Mutton
Manganese 0.033mg Mutton
Selenium 38µg 38.2µg Turkey ham
Vitamin B1 0.06mg 0.23mg Turkey ham
Vitamin B2 0.3mg 0.27mg Mutton
Vitamin B3 6.52mg 4.12mg Mutton
Vitamin B5 0.897mg Mutton
Vitamin B6 0.377mg 0.06mg Mutton
Vitamin B12 4.44µg 0.8µg Mutton
Choline 100.6mg Mutton
Saturated Fat 5.142g 1.2g Turkey ham
Monounsaturated Fat 4.459g 1.337g Mutton
Polyunsaturated fat 0.814g 0.873g Turkey ham
Tryptophan 0.257mg Mutton
Threonine 1.403mg Mutton
Isoleucine 1.588mg Mutton
Leucine 2.764mg Mutton
Lysine 2.999mg Mutton
Methionine 0.918mg Mutton
Phenylalanine 1.399mg Mutton
Valine 1.678mg Mutton
Histidine 0.975mg Mutton
Omega-3 - ALA 0.147g Mutton
Omega-6 - Gamma-linoleic acid 0.025g Mutton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mutton 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
75%
Mutton
24%
Turkey ham
Minerals Daily Need Coverage Score
77%
Mutton
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 3.942g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Mutton
Mutton is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Mutton
Mutton contains less Sodium (difference - 774mg)
Which food is richer in minerals?
Mutton
Mutton is relatively richer in minerals
Which food is richer in vitamins?
Mutton
Mutton is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mutton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167634/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.