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, 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
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 | +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 ZincZinc | +76.2% |
| Contains less SodiumSodium | -94.1% |
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 | +700% |
| Contains more Vitamin B1Vitamin B1 | +210.8% |
| Contains more Vitamin B2Vitamin B2 | +48.1% |
| Contains more Vitamin B3Vitamin B3 | +39.8% |
| Contains more Vitamin B6Vitamin B6 | +1015% |
| Contains more Vitamin B12Vitamin B12 | +426.3% |
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 OtherOther | +1450% |
| 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% |
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 Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 B3 | 4.12mg | 5.76mg | 10% |
| Vitamin B2 | 0.27mg | 0.4mg | 10% |
| Vitamin B5 | 0.481mg | 10% | |
| Cholesterol | 64mg | 85mg | 7% |
| Saturated fat | 1.2g | 2.595g | 6% |
| Phosphorus | 289mg | 259mg | 4% |
| Fats | 4g | 6.54g | 4% |
| Monounsaturated fat | 1.337g | 2.734g | 3% |
| Calories | 118kcal | 169kcal | 3% |
| Potassium | 253mg | 352mg | 3% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin A | 16µg | 2µg | 2% |
| Folate | 7µg | 2% | |
| Polyunsaturated fat | 0.873g | 0.532g | 2% |
| Vitamin D | 0.1µg | 1% | |
| Calcium | 7mg | 13mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Carbs | 3.1g | 0g | 1% |
| Net carbs | 3.1g | 0g | N/A |
| Vitamin D | 3IU | 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 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0.011g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | 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 |
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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
24%
76%
Minerals Daily Need Coverage Score
58%
55%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated fat?
Turkey ham is lower in Saturated fat (difference - 1.395g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef contains less Sodium (difference - 855mg)
Which food is richer in vitamins?
Beef is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.