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Turkey ham vs. Beef ribs — In-Depth Nutrition Comparison

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What are the main differences between Turkey ham and Beef ribs?

  • Turkey ham is richer in Selenium, Phosphorus, and Vitamin B1, yet Beef ribs are richer in Vitamin B12, Zinc, Iron, and Vitamin B6.
  • Beef ribs' daily need coverage for Vitamin B12 is 64% higher.
  • Turkey ham has 14 times more Sodium than Beef ribs. Turkey ham has 909mg of Sodium, while Beef ribs have 64mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted types in this comparison.

Infographic

Turkey ham vs Beef ribs 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.
Contains more Phosphorus +68%
Contains more Selenium +80.2%
Contains more Calcium +42.9%
Contains more Iron +133%
Contains more Magnesium +25%
Contains more Potassium +14.6%
Contains less Sodium -93%
Contains more Zinc +174.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 12% 124% 23% 119% 58% 0% 0% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 88% 15% 74% 26% 9% 158% 30% 2% 116%
Contains more Phosphorus +68%
Contains more Selenium +80.2%
Contains more Calcium +42.9%
Contains more Iron +133%
Contains more Magnesium +25%
Contains more Potassium +14.6%
Contains less Sodium -93%
Contains more Zinc +174.3%

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 A +∞%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B6 +283.3%
Contains more Vitamin B12 +191.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 58% 63% 78% 0% 14% 0% 100% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 18% 44% 69% 23% 54% 6% 292% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B6 +283.3%
Contains more Vitamin B12 +191.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +59.4%
Contains more Other +408.2%
Contains more Protein +39.9%
Contains more Fats +662.3%
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
23% 30% 46%
Protein: 22.8 g
Fats: 30.49 g
Carbs: 0 g
Water: 46.1 g
Other: 0.61 g
Contains more Carbs +∞%
Contains more Water +59.4%
Contains more Other +408.2%
Contains more Protein +39.9%
Contains more Fats +662.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +875.3%
Contains more Polyunsaturated fat +20.3%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
47% 49% 4%
Saturated Fat: 12.29 g
Monounsaturated Fat: 13.04 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +875.3%
Contains more Polyunsaturated fat +20.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey ham Beef ribs Opinion
Net carbs 3.1g 0g Turkey ham
Protein 16.3g 22.8g Beef ribs
Fats 4g 30.49g Beef ribs
Carbs 3.1g 0g Turkey ham
Calories 118kcal 372kcal Beef ribs
Sugar 1.2g Beef ribs
Calcium 7mg 10mg Beef ribs
Iron 1mg 2.33mg Beef ribs
Magnesium 16mg 20mg Beef ribs
Phosphorus 289mg 172mg Turkey ham
Potassium 253mg 290mg Beef ribs
Sodium 909mg 64mg Beef ribs
Zinc 2.1mg 5.76mg Beef ribs
Copper 0.088mg Beef ribs
Manganese 0.013mg Beef ribs
Selenium 38.2µg 21.2µg Turkey ham
Vitamin A 53IU 0IU Turkey ham
Vitamin A RAE 16µg 0µg Turkey ham
Vitamin B1 0.23mg 0.07mg Turkey ham
Vitamin B2 0.27mg 0.19mg Turkey ham
Vitamin B3 4.12mg 3.64mg Turkey ham
Vitamin B5 0.37mg Beef ribs
Vitamin B6 0.06mg 0.23mg Beef ribs
Folate 7µg Beef ribs
Vitamin B12 0.8µg 2.33µg Beef ribs
Tryptophan 0.255mg Beef ribs
Threonine 0.996mg Beef ribs
Isoleucine 1.025mg Beef ribs
Leucine 1.802mg Beef ribs
Lysine 1.897mg Beef ribs
Methionine 0.584mg Beef ribs
Phenylalanine 0.89mg Beef ribs
Valine 1.109mg Beef ribs
Histidine 0.781mg Beef ribs
Cholesterol 64mg 85mg Turkey ham
Saturated Fat 1.2g 12.29g Turkey ham
Monounsaturated Fat 1.337g 13.04g Beef ribs
Polyunsaturated fat 0.873g 1.05g Beef ribs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Beef ribs
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Turkey ham
39%
Beef ribs
Minerals Daily Need Coverage Score
58%
Turkey ham
52%
Beef ribs

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 11.09g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef ribs
Beef ribs is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef ribs
Beef ribs contains less Sodium (difference - 845mg)
Which food is richer in minerals?
Beef ribs
Beef ribs is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Beef ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170619/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.