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

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How are Turkey ham and Beef shank different?

  • Turkey ham is richer in Selenium, and Vitamin B1, while Beef shank is higher in Vitamin B12, Zinc, Iron, Vitamin B6, Vitamin B3, and Potassium.
  • Beef shank covers your daily need of Vitamin B12 125% more than Turkey ham.
  • Turkey ham contains 14 times more Sodium than Beef shank. Turkey ham contains 909mg of Sodium, while Beef shank contains 64mg.

USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered types were used in this article.

Infographic

Turkey ham vs Beef shank 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 Selenium +27.3%
Contains more Calcium +357.1%
Contains more Iron +286%
Contains more Magnesium +87.5%
Contains more Potassium +76.7%
Contains less Sodium -93%
Contains more Zinc +399.5%
Equal in Phosphorus - 263
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 10% 145% 22% 113% 40% 9% 287% 58% 3% 164%
Contains more Selenium +27.3%
Contains more Calcium +357.1%
Contains more Iron +286%
Contains more Magnesium +87.5%
Contains more Potassium +76.7%
Contains less Sodium -93%
Contains more Zinc +399.5%
Equal in Phosphorus - 263

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 +64.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +43%
Contains more Vitamin B6 +516.7%
Contains more Vitamin B12 +373.8%
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% 35% 49% 111% 25% 86% 8% 474% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +64.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +43%
Contains more Vitamin B6 +516.7%
Contains more Vitamin B12 +373.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +26.3%
Contains more Other +77.1%
Contains more Protein +106.6%
Contains more Fats +59%
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 g
Contains more Carbs +∞%
Contains more Water +26.3%
Contains more Other +77.1%
Contains more Protein +106.6%
Contains more Fats +59%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.6%
Contains more Polyunsaturated fat +315.7%
Contains more Monounsaturated Fat +113.9%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
43% 53% 4%
Saturated Fat: 2.29 g
Monounsaturated Fat: 2.86 g
Polyunsaturated fat: 0.21 g
Contains less Saturated Fat -47.6%
Contains more Polyunsaturated fat +315.7%
Contains more Monounsaturated Fat +113.9%

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 shank
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 shank Opinion
Net carbs 3.1g 0g Turkey ham
Protein 16.3g 33.68g Beef shank
Fats 4g 6.36g Beef shank
Carbs 3.1g 0g Turkey ham
Calories 118kcal 201kcal Beef shank
Sugar 1.2g Beef shank
Calcium 7mg 32mg Beef shank
Iron 1mg 3.86mg Beef shank
Magnesium 16mg 30mg Beef shank
Phosphorus 289mg 263mg Turkey ham
Potassium 253mg 447mg Beef shank
Sodium 909mg 64mg Beef shank
Zinc 2.1mg 10.49mg Beef shank
Copper 0.172mg Beef shank
Manganese 0.02mg Beef shank
Selenium 38.2µg 30µg Turkey ham
Vitamin A 53IU 0IU Turkey ham
Vitamin A RAE 16µg 0µg Turkey ham
Vitamin B1 0.23mg 0.14mg Turkey ham
Vitamin B2 0.27mg 0.21mg Turkey ham
Vitamin B3 4.12mg 5.89mg Beef shank
Vitamin B5 0.41mg Beef shank
Vitamin B6 0.06mg 0.37mg Beef shank
Folate 10µg Beef shank
Vitamin B12 0.8µg 3.79µg Beef shank
Tryptophan 0.377mg Beef shank
Threonine 1.471mg Beef shank
Isoleucine 1.514mg Beef shank
Leucine 2.662mg Beef shank
Lysine 2.802mg Beef shank
Methionine 0.862mg Beef shank
Phenylalanine 1.315mg Beef shank
Valine 1.638mg Beef shank
Histidine 1.153mg Beef shank
Cholesterol 64mg 78mg Turkey ham
Saturated Fat 1.2g 2.29g Turkey ham
Monounsaturated Fat 1.337g 2.86g Beef shank
Polyunsaturated fat 0.873g 0.21g Turkey ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Beef shank
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
60%
Beef shank
Minerals Daily Need Coverage Score
58%
Turkey ham
85%
Beef shank

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 1.09g)
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 shank
Beef shank is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef shank
Beef shank contains less Sodium (difference - 845mg)
Which food is richer in minerals?
Beef shank
Beef shank 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 shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.