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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 26% 87% 29% 157% 74% 8.3% 1.7% 116%
Contains more PhosphorusPhosphorus +68%
Contains more SeleniumSelenium +80.2%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +133%
Contains more ZincZinc +174.3%
Contains less SodiumSodium -93%

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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 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% 0% 0% 0% 18% 44% 68% 22% 53% 291% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +228.6%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin B12Vitamin B12 +191.3%
~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 ham Beef ribs DV% diff.
Vitamin B12 0.8µg 2.33µg 64%
Saturated fat 1.2g 12.29g 50%
Fats 4g 30.49g 41%
Sodium 909mg 64mg 37%
Zinc 2.1mg 5.76mg 33%
Selenium 38.2µg 21.2µg 31%
Monounsaturated fat 1.337g 13.04g 29%
Iron 1mg 2.33mg 17%
Phosphorus 289mg 172mg 17%
Calories 118kcal 372kcal 13%
Vitamin B6 0.06mg 0.23mg 13%
Protein 16.3g 22.8g 13%
Vitamin B1 0.23mg 0.07mg 13%
Copper 0.088mg 10%
Vitamin B5 0.37mg 7%
Cholesterol 64mg 85mg 7%
Vitamin B2 0.27mg 0.19mg 6%
Vitamin B3 4.12mg 3.64mg 3%
Vitamin A 16µg 0µg 2%
Folate 7µg 2%
Polyunsaturated fat 0.873g 1.05g 1%
Carbs 3.1g 0g 1%
Magnesium 16mg 20mg 1%
Potassium 253mg 290mg 1%
Manganese 0.013mg 1%
Net carbs 3.1g 0g N/A
Calcium 7mg 10mg 0%
Sugar 1.2g N/A
Tryptophan 0.255mg 0%
Threonine 0.996mg 0%
Isoleucine 1.025mg 0%
Leucine 1.802mg 0%
Lysine 1.897mg 0%
Methionine 0.584mg 0%
Phenylalanine 0.89mg 0%
Valine 1.109mg 0%
Histidine 0.781mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +∞%
Contains more WaterWater +59.4%
Contains more OtherOther +408.2%
Contains more ProteinProtein +39.9%
Contains more FatsFats +662.3%

Fat Type Comparison

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

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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. 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.