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Quail meat vs. Turkey ham — In-Depth Nutrition Comparison

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What are the differences between Quail meat and Turkey ham?

  • Quail meat is higher in Vitamin B6, Iron, Vitamin B3, Vitamin C, and Vitamin A, yet Turkey ham is higher in Selenium, and Vitamin B12.
  • Quail meat's daily need coverage for Vitamin B6 is 42% more.
  • The amount of Saturated Fat in Turkey ham is lower.

We used Quail, meat and skin, raw and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this article.

Infographic

Quail 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 19% 149% 169% 66% 118% 6.9% 2.5% 91%
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 +43.8%
Contains more CalciumCalcium +85.7%
Contains more IronIron +297%
Contains more CopperCopper +∞%
Contains more ZincZinc +15.2%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +17.1%
Contains more SeleniumSelenium +130.1%
~equal in Phosphorus ~289mg

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 20% 15% 0% 0% 61% 60% 141% 46% 138% 54% 0% 6% 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% 3.2% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +358.5%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +∞%
Contains more Vitamin B12Vitamin B12 +86%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.23mg
~equal in Vitamin B2 ~0.27mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 12% 70%
Protein: 19.63 g
Fats: 12.05 g
Carbs: 0 g
Water: 69.65 g
Other: 0 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 +20.4%
Contains more FatsFats +201.3%
Contains more CarbsCarbs +∞%
~equal in Water ~73.5g
~equal in Other ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 40% 28%
Saturated Fat: Sat. Fat 3.38 g
Monounsaturated Fat: Mono. Fat 4.18 g
Polyunsaturated fat: Poly. Fat 2.98 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 +212.6%
Contains more Poly. FatPolyunsaturated fat +241.4%
Contains less Sat. FatSaturated Fat -64.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quail meat Turkey ham Opinion
Calories 192kcal 118kcal Quail meat
Protein 19.63g 16.3g Quail meat
Fats 12.05g 4g Quail meat
Vitamin C 6.1mg 0mg Quail meat
Net carbs 0g 3.1g Turkey ham
Carbs 0g 3.1g Turkey ham
Cholesterol 76mg 64mg Turkey ham
Magnesium 23mg 16mg Quail meat
Calcium 13mg 7mg Quail meat
Potassium 216mg 253mg Turkey ham
Iron 3.97mg 1mg Quail meat
Sugar 1.2g Quail meat
Copper 0.507mg Quail meat
Zinc 2.42mg 2.1mg Quail meat
Phosphorus 275mg 289mg Turkey ham
Sodium 53mg 909mg Quail meat
Vitamin A 243IU 53IU Quail meat
Vitamin A 73µg 16µg Quail meat
Manganese 0.019mg Quail meat
Selenium 16.6µg 38.2µg Turkey ham
Vitamin B1 0.244mg 0.23mg Quail meat
Vitamin B2 0.26mg 0.27mg Turkey ham
Vitamin B3 7.538mg 4.12mg Quail meat
Vitamin B5 0.772mg Quail meat
Vitamin B6 0.6mg 0.06mg Quail meat
Vitamin B12 0.43µg 0.8µg Turkey ham
Folate 8µg Quail meat
Saturated Fat 3.38g 1.2g Turkey ham
Monounsaturated Fat 4.18g 1.337g Quail meat
Polyunsaturated fat 2.98g 0.873g Quail meat
Tryptophan 0.288mg Quail meat
Threonine 0.945mg Quail meat
Isoleucine 1.013mg Quail meat
Leucine 1.613mg Quail meat
Lysine 1.645mg Quail meat
Methionine 0.591mg Quail meat
Phenylalanine 0.826mg Quail meat
Valine 1.033mg Quail meat
Histidine 0.696mg Quail meat
Omega-3 - EPA 0.01g Quail meat
Omega-3 - DPA 0.03g Quail meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail meat 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
42%
Quail meat
24%
Turkey ham
Minerals Daily Need Coverage Score
64%
Quail meat
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 2.18g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Quail meat
Quail meat is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Quail meat
Quail meat contains less Sodium (difference - 856mg)
Which food is richer in vitamins?
Quail meat
Quail meat is relatively richer in vitamins
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.

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. Quail meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172418/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.