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Pork leg vs. Turkey ham — In-Depth Nutrition Comparison

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How are pork leg and turkey ham different?

  • Pork leg is richer in vitamin B1, vitamin B6, and polyunsaturated fat, while turkey ham is higher in selenium, phosphorus, vitamin B12, and vitamin B2.
  • Pork leg covers your daily need for vitamin B1, 42% more than turkey ham.
  • Pork leg contains 7 times more vitamin B6 than turkey ham. Pork leg contains 0.401mg of vitamin B6, while turkey ham contains 0.06mg.
  • Turkey ham is lower in saturated fat.

Pork, fresh, leg (ham), whole, separable lean, and fat, raw and USDA Commodity, turkey ham, dark meat, smoked, frozen types were used in this article.

Infographic

Pork leg 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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
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 +25%
Contains more PotassiumPotassium +24.5%
Contains more CopperCopper +∞%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +40%
Contains more IronIron +17.6%
Contains more PhosphorusPhosphorus +45.2%
Contains more SeleniumSelenium +29.9%
~equal in Zinc ~2.1mg

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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +568.3%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B12Vitamin B12 +27%
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~4.12mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pork leg Turkey ham DV% diff.
Vitamin B1 0.736mg 0.23mg 42%
Sodium 47mg 909mg 37%
Vitamin B6 0.401mg 0.06mg 26%
Saturated fat 6.54g 1.2g 24%
Fats 18.87g 4g 23%
Monounsaturated fat 8.38g 1.337g 18%
Selenium 29.4µg 38.2µg 16%
Vitamin B5 0.685mg 14%
Phosphorus 199mg 289mg 13%
Polyunsaturated fat 2.01g 0.873g 8%
Copper 0.065mg 7%
Vitamin B12 0.63µg 0.8µg 7%
Calories 245kcal 118kcal 6%
Vitamin B2 0.2mg 0.27mg 5%
Cholesterol 73mg 64mg 3%
Vitamin D 0.5µg 3%
Vitamin B3 4.574mg 4.12mg 3%
Vitamin D 20IU 3%
Iron 0.85mg 1mg 2%
Potassium 315mg 253mg 2%
Vitamin A 0µg 16µg 2%
Protein 17.43g 16.3g 2%
Zinc 1.93mg 2.1mg 2%
Folate 7µg 2%
Carbs 0g 3.1g 1%
Manganese 0.023mg 1%
Vitamin C 0.7mg 0mg 1%
Magnesium 20mg 16mg 1%
Net carbs 0g 3.1g N/A
Calcium 5mg 7mg 0%
Sugar 1.2g N/A
Tryptophan 0.208mg 0%
Threonine 0.776mg 0%
Isoleucine 0.787mg 0%
Leucine 1.376mg 0%
Lysine 1.55mg 0%
Methionine 0.444mg 0%
Phenylalanine 0.689mg 0%
Valine 0.931mg 0%
Histidine 0.659mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 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 +371.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.7%
Contains more OtherOther +152%
~equal in Protein ~16.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 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 +526.8%
Contains more Poly. FatPolyunsaturated fat +130.2%
Contains less Sat. FatSaturated fat -81.7%

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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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.