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Turkey breast vs. Turkey ham — In-Depth Nutrition Comparison

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Differences between turkey breast and turkey ham

  • Turkey breast is higher in vitamin B6 and vitamin B3; however, turkey ham is richer in selenium, vitamin B12, phosphorus, vitamin B1, and vitamin B2.
  • Turkey ham's daily need coverage for sodium is 37% higher.
  • Turkey breast has 8 times more vitamin B6 than turkey ham. While turkey breast has 0.48mg of vitamin B6, turkey ham has only 0.06mg.
  • Turkey breast has less sodium.

The food types used in this comparison are Turkey, all classes, breast, meat, and skin, raw and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Turkey breast 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 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
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 +50%
Contains more CalciumCalcium +85.7%
Contains more IronIron +20%
Contains more CopperCopper +∞%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +33.8%
Contains more PhosphorusPhosphorus +55.4%
Contains more SeleniumSelenium +70.5%
~equal in Potassium ~253mg

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%
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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +700%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B2Vitamin B2 +134.8%
Contains more Vitamin B12Vitamin B12 +90.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey breast Turkey ham DV% diff.
Sodium 59mg 909mg 37%
Vitamin B6 0.48mg 0.06mg 32%
Selenium 22.4µg 38.2µg 29%
Vitamin B12 0.42µg 0.8µg 16%
Phosphorus 186mg 289mg 15%
Vitamin B1 0.058mg 0.23mg 14%
Vitamin B5 0.621mg 12%
Vitamin B2 0.115mg 0.27mg 12%
Protein 21.89g 16.3g 11%
Copper 0.074mg 8%
Vitamin B3 5.2mg 4.12mg 7%
Zinc 1.57mg 2.1mg 5%
Polyunsaturated fat 1.66g 0.873g 5%
Fats 7.02g 4g 5%
Saturated fat 1.91g 1.2g 3%
Monounsaturated fat 2.66g 1.337g 3%
Iron 1.2mg 1mg 3%
Folate 7µg 2%
Calories 157kcal 118kcal 2%
Vitamin A 2µg 16µg 2%
Magnesium 24mg 16mg 2%
Manganese 0.018mg 1%
Potassium 275mg 253mg 1%
Calcium 13mg 7mg 1%
Carbs 0g 3.1g 1%
Net carbs 0g 3.1g N/A
Cholesterol 65mg 64mg 0%
Sugar 1.2g N/A
Tryptophan 0.242mg 0%
Threonine 0.957mg 0%
Isoleucine 1.099mg 0%
Leucine 1.704mg 0%
Lysine 1.996mg 0%
Methionine 0.616mg 0%
Phenylalanine 0.857mg 0%
Valine 1.141mg 0%
Histidine 0.66mg 0%
Omega-3 - DHA 0.01g N/A
Omega-3 - DPA 0.01g 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
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 +34.3%
Contains more FatsFats +75.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +198.1%
~equal in Water ~73.5g

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
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 +99%
Contains more Poly. FatPolyunsaturated fat +90.1%
Contains less Sat. FatSaturated fat -37.2%

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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

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.