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Turkey ham vs. Canadian bacon — In-Depth Nutrition Comparison

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How are Turkey ham and Canadian bacon different?

  • Turkey ham is richer in Vitamin B12, Vitamin B2, and Iron, while Canadian bacon is higher in Vitamin B3, Vitamin B1, Selenium, Potassium, and Vitamin B6.
  • Canadian bacon covers your daily need of Vitamin B3 37% more than Turkey ham.
  • Turkey ham contains 2 times more Vitamin B12 than Canadian bacon. Turkey ham contains 0.8µg of Vitamin B12, while Canadian bacon contains 0.43µg.

USDA Commodity, turkey ham, dark meat, smoked, frozen and Canadian bacon, cooked, pan-fried types were used in this article.

Infographic

Turkey ham vs Canadian bacon infographic
Infographic link

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 Iron +78.6%
Contains more Zinc +21.4%
Contains more Magnesium +68.8%
Contains more Potassium +294.9%
Contains more Selenium +31.9%
Equal in Calcium - 7
Equal in Phosphorus - 309
Equal in Sodium - 993
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% 22% 20% 133% 89% 130% 48% 21% 3% 275%
Contains more Iron +78.6%
Contains more Zinc +21.4%
Contains more Magnesium +68.8%
Contains more Potassium +294.9%
Contains more Selenium +31.9%
Equal in Calcium - 7
Equal in Phosphorus - 309
Equal in Sodium - 993

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 B2 +45.9%
Contains more Vitamin B12 +86%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B3 +142.4%
Contains more Vitamin B6 +366.7%
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% 9% 6% 0% 168% 43% 188% 44% 65% 3% 54% 58% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +45.9%
Contains more Vitamin B12 +86%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B3 +142.4%
Contains more Vitamin B6 +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +43.9%
Contains more Carbs +72.2%
Contains more Water +17.6%
Contains more Protein +73.7%
Contains more Other +48.7%
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
28% 3% 2% 63% 5%
Protein: 28.31 g
Fats: 2.78 g
Carbs: 1.8 g
Water: 62.5 g
Other: 4.61 g
Contains more Fats +43.9%
Contains more Carbs +72.2%
Contains more Water +17.6%
Contains more Protein +73.7%
Contains more Other +48.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +80%
Contains less Saturated Fat -13.4%
Equal in Monounsaturated Fat - 1.255
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
37% 45% 17%
Saturated Fat: 1.039 g
Monounsaturated Fat: 1.255 g
Polyunsaturated fat: 0.485 g
Contains more Polyunsaturated fat +80%
Contains less Saturated Fat -13.4%
Equal in Monounsaturated Fat - 1.255

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +133.3%
Contains more Sucrose +80%
42% 58%
Starch: 0 g
Sucrose: 0.5 g
Glucose: 0.7 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
75% 25%
Starch: 0 g
Sucrose: 0.9 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +133.3%
Contains more Sucrose +80%

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 Canadian bacon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Canadian bacon Opinion
Net carbs 3.1g 1.8g Turkey ham
Protein 16.3g 28.31g Canadian bacon
Fats 4g 2.78g Turkey ham
Carbs 3.1g 1.8g Turkey ham
Calories 118kcal 146kcal Canadian bacon
Sugar 1.2g 1.2g
Calcium 7mg 7mg
Iron 1mg 0.56mg Turkey ham
Magnesium 16mg 27mg Canadian bacon
Phosphorus 289mg 309mg Canadian bacon
Potassium 253mg 999mg Canadian bacon
Sodium 909mg 993mg Turkey ham
Zinc 2.1mg 1.73mg Turkey ham
Copper 0.063mg Canadian bacon
Manganese 0.016mg Canadian bacon
Selenium 38.2µg 50.4µg Canadian bacon
Vitamin A 53IU 0IU Turkey ham
Vitamin A RAE 16µg 0µg Turkey ham
Vitamin E 0.41mg Canadian bacon
Vitamin D 9IU Canadian bacon
Vitamin D 0.2µg Canadian bacon
Vitamin B1 0.23mg 0.669mg Canadian bacon
Vitamin B2 0.27mg 0.185mg Turkey ham
Vitamin B3 4.12mg 9.988mg Canadian bacon
Vitamin B5 0.72mg Canadian bacon
Vitamin B6 0.06mg 0.28mg Canadian bacon
Folate 4µg Canadian bacon
Vitamin B12 0.8µg 0.43µg Turkey ham
Choline 104.8mg Canadian bacon
Vitamin K 0.2µg Canadian bacon
Tryptophan 0.332mg Canadian bacon
Threonine 1.226mg Canadian bacon
Isoleucine 1.32mg Canadian bacon
Leucine 2.294mg Canadian bacon
Lysine 2.479mg Canadian bacon
Methionine 0.764mg Canadian bacon
Phenylalanine 1.158mg Canadian bacon
Valine 1.41mg Canadian bacon
Histidine 1.134mg Canadian bacon
Cholesterol 64mg 67mg Turkey ham
Trans Fat 0.008g Turkey ham
Saturated Fat 1.2g 1.039g Canadian bacon
Omega-3 - DHA 0.001g Canadian bacon
Omega-3 - DPA 0.006g Canadian bacon
Monounsaturated Fat 1.337g 1.255g Turkey ham
Polyunsaturated fat 0.873g 0.485g Turkey ham
Omega-6 - Eicosadienoic acid 0.014g Canadian bacon
Omega-6 - Linoleic acid 0.36g Canadian bacon
Omega-6 - Gamma-linoleic acid 0.001g Canadian bacon
Omega-3 - ALA 0.011g Canadian bacon
Omega-3 - Eicosatrienoic acid 0.003g Canadian bacon
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Canadian bacon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Canadian bacon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
49%
Canadian bacon
Minerals Daily Need Coverage Score
58%
Turkey ham
74%
Canadian bacon

Comparison summary

Which food contains less Sodium?
Turkey ham
Turkey ham contains less Sodium (difference - 84mg)
Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Canadian bacon
Canadian bacon is lower in Saturated Fat (difference - 0.161g)
Which food is richer in minerals?
Canadian bacon
Canadian bacon is relatively richer in minerals
Which food is richer in vitamins?
Canadian bacon
Canadian bacon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (1.2 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Canadian bacon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168383/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.