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Turkey breast vs. Ham — In-Depth Nutrition Comparison

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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% 0.36% 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% 24% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey breast Ham
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey breast Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
27%
Turkey breast
45%
Ham
Minerals Daily Need Coverage Score
37%
Turkey breast
55%
Ham

Comparison summary

Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 1144mg)
Which food is cheaper?
Turkey breast
Turkey breast is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.1g)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. 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.