Turkey ham vs. Beef — In-Depth Nutrition Comparison
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What are the differences between turkey ham and beef?
- Turkey ham is higher in selenium and vitamin B1, yet beef is higher in vitamin B12, vitamin B6, protein, iron, zinc, vitamin B3, and vitamin B2.
- Beef's daily need coverage for vitamin B12 is 142% more.
- Turkey ham has 17 times more sodium than beef. While turkey ham has 909mg of sodium, beef has only 54mg.
We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more PhosphorusPhosphorus | +11.6% |
| Contains more SeleniumSelenium | +50.4% |
| Contains more CalciumCalcium | +85.7% |
| Contains more PotassiumPotassium | +39.1% |
| Contains more IronIron | +204% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +76.2% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B1Vitamin B1 | +210.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +48.1% |
| Contains more Vitamin B3Vitamin B3 | +39.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1015% |
| Contains more Vitamin B12Vitamin B12 | +426.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.8µg | 4.21µg | 142% |
| Vitamin B6 | 0.06mg | 0.669mg | 47% |
| Sodium | 909mg | 54mg | 37% |
| Iron | 1mg | 3.04mg | 26% |
| Protein | 16.3g | 27.55g | 23% |
| Selenium | 38.2µg | 25.4µg | 23% |
| Zinc | 2.1mg | 3.7mg | 15% |
| Choline | 75.6mg | 14% | |
| Vitamin B1 | 0.23mg | 0.074mg | 13% |
| Copper | 0.097mg | 11% | |
| Vitamin B2 | 0.27mg | 0.4mg | 10% |
| Vitamin B3 | 4.12mg | 5.76mg | 10% |
| Vitamin B5 | 0.481mg | 10% | |
| Cholesterol | 64mg | 85mg | 7% |
| Saturated fat | 1.2g | 2.595g | 6% |
| Fats | 4g | 6.54g | 4% |
| Phosphorus | 289mg | 259mg | 4% |
| Calories | 118kcal | 169kcal | 3% |
| Potassium | 253mg | 352mg | 3% |
| Monounsaturated fat | 1.337g | 2.734g | 3% |
| Vitamin A | 16µg | 2µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Folate | 7µg | 2% | |
| Polyunsaturated fat | 0.873g | 0.532g | 2% |
| Omega-6 (Linoleic acid) | 0.349g | 2% | |
| Carbs | 3.1g | 0g | 1% |
| Vitamin D | 0.1µg | 1% | |
| Calcium | 7mg | 13mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Omega-3 (ALA) | 0.013g | 1% | |
| Protein per 100 calories | 14g | 16g | N/A |
| Calories per 10 g protein | 72kcal | 61kcal | N/A |
| Weight per 100 calories | 85g | 59g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 1.3 | N/A |
| Net carbs | 3.1g | 0g | N/A |
| Vitamin D* | 3 IU | 0% | |
| Magnesium | 16mg | 14mg | 0% |
| Sugar | 1.2g | 0g | N/A |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.359mg | 0% | |
| Threonine | 1.534mg | 0% | |
| Isoleucine | 1.52mg | 0% | |
| Leucine | 2.833mg | 0% | |
| Lysine | 3.178mg | 0% | |
| Methionine | 0.871mg | 0% | |
| Phenylalanine | 1.299mg | 0% | |
| Valine | 1.603mg | 0% | |
| Histidine | 1.244mg | 0% | |
| Omega-3 (EPA) | 0.002g | N/A | |
| Omega-3 (DHA) | 0.002g | N/A | |
| Omega-3 (DPA) | 0.011g | N/A | |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.017g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +11.9% |
| Contains more ProteinProtein | +69% |
| Contains more FatsFats | +63.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.2 g
Monounsaturated fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
Saturated fat:
Sat. Fat
2.595 g
Monounsaturated fat:
Mono. Fat
2.734 g
Polyunsaturated fat:
Poly. Fat
0.532 g
| Contains less Sat. FatSaturated fat | -53.8% |
| Contains more Poly. FatPolyunsaturated fat | +64.1% |
| Contains more Mono. FatMonounsaturated fat | +104.5% |
