Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Turkey breast
  5. Compare
  6. Turkey breast vs. Ham

Turkey breast vs. Ham — In-Depth Nutrition Comparison

Compare

A recap on differences between turkey breast and ham

  • Turkey breast has more vitamin B3, vitamin B6, selenium, and polyunsaturated fat; however, ham is higher in vitamin B1, zinc, vitamin B12, and vitamin B2.
  • Ham covers your daily vitamin B1 needs 58% more than turkey breast.
  • Ham contains 3 times less polyunsaturated fat than turkey breast. Turkey breast contains 1.66g of polyunsaturated fat, while ham contains 0.54g.
  • Turkey breast has less sodium.

Food varieties used in this article are Turkey, all classes, breast, meat, and skin, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Turkey breast vs 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 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Ham
Ham
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +62.5%
Contains less SodiumSodium -95.1%
Contains more SeleniumSelenium +14.9%
Contains more IronIron +23.3%
Contains more ZincZinc +83.4%
Contains more ManganeseManganese +200%
~equal in Potassium ~287mg
~equal in Copper ~0.079mg
~equal in Phosphorus ~196mg

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 0% 0.67% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Ham
Ham
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +133.3%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B12Vitamin B12 +54.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Turkey breast Ham DV% diff.
Vitamin B1 0.058mg 0.754mg 58%
Sodium 59mg 1203mg 50%
Choline 85.1mg 15%
Zinc 1.57mg 2.88mg 12%
Vitamin B12 0.42µg 0.65µg 10%
Vitamin B3 5.2mg 4.023mg 7%
Vitamin B2 0.115mg 0.202mg 7%
Polyunsaturated fat 1.66g 0.54g 7%
Vitamin B6 0.48mg 0.4mg 6%
Selenium 22.4µg 19.5µg 5%
Vitamin D 32IU 4%
Cholesterol 65mg 53mg 4%
Vitamin B5 0.621mg 0.403mg 4%
Vitamin D 0.8µg 4%
Iron 1.2mg 1.48mg 4%
Magnesium 24mg 14mg 2%
Protein 21.89g 20.93g 2%
Fats 7.02g 5.53g 2%
Vitamin E 0.25mg 2%
Manganese 0.018mg 0.054mg 2%
Folate 7µg 3µg 1%
Calories 157kcal 145kcal 1%
Phosphorus 186mg 196mg 1%
Copper 0.074mg 0.079mg 1%
Calcium 13mg 8mg 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Potassium 275mg 287mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 1.91g 1.81g 0%
Monounsaturated fat 2.66g 2.62g 0%
Tryptophan 0.242mg 0.251mg 0%
Threonine 0.957mg 0.931mg 0%
Isoleucine 1.099mg 0.918mg 0%
Leucine 1.704mg 1.661mg 0%
Lysine 1.996mg 1.775mg 0%
Methionine 0.616mg 0.553mg 0%
Phenylalanine 0.857mg 0.904mg 0%
Valine 1.141mg 0.908mg 0%
Histidine 0.66mg 0.75mg 0%
Omega-3 - DHA 0.01g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +26.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +320.2%
~equal in Protein ~20.93g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Poly. FatPolyunsaturated fat +207.4%
~equal in Saturated fat ~1.81g
~equal in Monounsaturated fat ~2.62g

People also compare

Turkey breast
Turkey breast vs Chicken breast
Chicken breast
Turkey breast
Turkey breast vs Turkey leg
Turkey leg
Turkey breast
Turkey breast vs Turkey wing
Turkey wing
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.