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

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Significant differences between Pork shoulder and Turkey ham

  • Pork shoulder is richer in Vitamin B1, Vitamin B6, Zinc, Monounsaturated Fat, and Polyunsaturated fat, while Turkey ham is higher in Selenium, and Phosphorus.
  • Pork shoulder covers your daily Vitamin B1 needs 45% more than Turkey ham.
  • Pork shoulder has 6 times more Monounsaturated Fat than Turkey ham. Pork shoulder has 8.01g of Monounsaturated Fat, while Turkey ham has 1.337g.
  • Turkey ham is lower in Saturated Fat.

Specific food types used in this comparison are Pork, fresh, shoulder, whole, separable lean and fat, raw and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Pork shoulder 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.5% 27% 39% 28% 74% 78% 8.5% 1.4% 139%
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 CalciumCalcium +114.3%
Contains more PotassiumPotassium +19.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +28.6%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +58.8%
Contains more SeleniumSelenium +49.8%
~equal in Iron ~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% 0.42% 3.8% 51% 192% 63% 72% 43% 80% 93% 0% 3.8% 33%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +233.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +480%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +657.1%
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin B3 ~4.12mg
~equal in Vitamin B12 ~0.8µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 18% 64%
Protein: 17.18 g
Fats: 17.99 g
Carbs: 0 g
Water: 64.02 g
Other: 0.81 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 +349.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%
Contains more OtherOther +282.7%
~equal in Protein ~16.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 12%
Saturated Fat: Sat. Fat 6.24 g
Monounsaturated Fat: Mono. Fat 8.01 g
Polyunsaturated fat: Poly. Fat 1.92 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 +499.1%
Contains more Poly. FatPolyunsaturated fat +119.9%
Contains less Sat. FatSaturated Fat -80.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork shoulder 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 Pork shoulder Turkey ham Opinion
Calories 236kcal 118kcal Pork shoulder
Protein 17.18g 16.3g Pork shoulder
Fats 17.99g 4g Pork shoulder
Vitamin C 0.7mg 0mg Pork shoulder
Net carbs 0g 3.1g Turkey ham
Carbs 0g 3.1g Turkey ham
Cholesterol 71mg 64mg Turkey ham
Vitamin D 70IU Pork shoulder
Magnesium 18mg 16mg Pork shoulder
Calcium 15mg 7mg Pork shoulder
Potassium 302mg 253mg Pork shoulder
Iron 1.05mg 1mg Pork shoulder
Sugar 0g 1.2g Pork shoulder
Copper 0.084mg Pork shoulder
Zinc 2.7mg 2.1mg Pork shoulder
Phosphorus 182mg 289mg Turkey ham
Sodium 65mg 909mg Pork shoulder
Vitamin A 7IU 53IU Turkey ham
Vitamin A 2µg 16µg Turkey ham
Vitamin E 0.19mg Pork shoulder
Vitamin D 1.7µg Pork shoulder
Manganese 0.011mg Pork shoulder
Selenium 25.5µg 38.2µg Turkey ham
Vitamin B1 0.767mg 0.23mg Pork shoulder
Vitamin B2 0.275mg 0.27mg Pork shoulder
Vitamin B3 3.833mg 4.12mg Turkey ham
Vitamin B5 0.719mg Pork shoulder
Vitamin B6 0.348mg 0.06mg Pork shoulder
Vitamin B12 0.74µg 0.8µg Turkey ham
Folate 5µg Pork shoulder
Choline 60.6mg Pork shoulder
Saturated Fat 6.24g 1.2g Turkey ham
Monounsaturated Fat 8.01g 1.337g Pork shoulder
Polyunsaturated fat 1.92g 0.873g Pork shoulder
Tryptophan 0.208mg Pork shoulder
Threonine 0.768mg Pork shoulder
Isoleucine 0.781mg Pork shoulder
Leucine 1.36mg Pork shoulder
Lysine 1.531mg Pork shoulder
Methionine 0.441mg Pork shoulder
Phenylalanine 0.681mg Pork shoulder
Valine 0.921mg Pork shoulder
Histidine 0.656mg Pork shoulder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork shoulder 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
49%
Pork shoulder
24%
Turkey ham
Minerals Daily Need Coverage Score
41%
Pork shoulder
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 5.04g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Pork shoulder
Pork shoulder is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Pork shoulder
Pork shoulder contains less Sodium (difference - 844mg)
Which food is richer in minerals?
Pork shoulder
Pork shoulder is relatively richer in minerals
Which food is richer in vitamins?
Pork shoulder
Pork shoulder 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. Pork shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167843/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.