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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.89 g
Fats:
7.02 g
Carbs:
0 g
Water:
70.05 g
Other:
1.04 g
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
Saturated fat:
Sat. Fat
1.91 g
Monounsaturated fat:
Mono. Fat
2.66 g
Polyunsaturated fat:
Poly. Fat
1.66 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
44%
Minerals Daily Need Coverage Score
37%
55%
Comparison summary
Which food is lower in Sugar?
Turkey breast is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey breast contains less Sodium (difference - 1144mg)
Which food is cheaper?
Turkey breast is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 0.1g)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.