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Turkey ham vs. Chicken meat — In-Depth Nutrition Comparison

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How are turkey ham and chicken meat different?

  • Turkey ham is higher in selenium, vitamin B1,2, phosphorus, vitamin B1, and vitamin B2; however, chicken meat is richer in vitamin B3 and vitamin B6.
  • Daily need coverage for sodium for turkey ham is 36% higher.
  • Turkey ham contains 4 times more vitamin B1 than chicken meat. While turkey ham contains 0.23mg of vitamin B1, chicken meat contains only 0.063mg.
  • Chicken meat has less sodium.

USDA Commodity, turkey ham, dark meat, smoked, frozen and Chicken, broilers or fryers, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Turkey ham vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more PotassiumPotassium +13.5%
Contains more PhosphorusPhosphorus +58.8%
Contains more SeleniumSelenium +59.8%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +114.3%
Contains more IronIron +26%
Contains less SodiumSodium -91%
~equal in Zinc ~1.94mg

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin B1Vitamin B1 +265.1%
Contains more Vitamin B2Vitamin B2 +60.7%
Contains more Vitamin B12Vitamin B12 +166.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B6Vitamin B6 +566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.6%
Contains more OtherOther +-985.7%
Contains more ProteinProtein +67.5%
Contains more FatsFats +240%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +299.4%
Contains more Poly. FatPolyunsaturated fat +240.2%

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 Chicken meat
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Chicken meat DV% diff.
Sodium 909mg 82mg 36%
Vitamin B3 4.12mg 8.487mg 27%
Selenium 38.2µg 23.9µg 26%
Vitamin B6 0.06mg 0.4mg 26%
Protein 16.3g 27.3g 22%
Vitamin B5 1.03mg 21%
Vitamin B12 0.8µg 0.3µg 21%
Fats 4g 13.6g 15%
Phosphorus 289mg 182mg 15%
Polyunsaturated fat 0.873g 2.97g 14%
Vitamin B1 0.23mg 0.063mg 14%
Choline 65.9mg 12%
Saturated fat 1.2g 3.79g 12%
Monounsaturated fat 1.337g 5.34g 10%
Cholesterol 64mg 88mg 8%
Vitamin B2 0.27mg 0.168mg 8%
Copper 0.066mg 7%
Calories 118kcal 239kcal 6%
Vitamin A 16µg 48µg 4%
Iron 1mg 1.26mg 3%
Vitamin E 0.27mg 2%
Vitamin K 2.4µg 2%
Magnesium 16mg 23mg 2%
Manganese 0.02mg 1%
Carbs 3.1g 0g 1%
Zinc 2.1mg 1.94mg 1%
Potassium 253mg 223mg 1%
Calcium 7mg 15mg 1%
Folate 5µg 1%
Net carbs 3.1g 0g N/A
Vitamin D 2IU 0%
Sugar 1.2g 0g N/A
Tryptophan 0.305mg 0%
Threonine 1.128mg 0%
Isoleucine 1.362mg 0%
Leucine 1.986mg 0%
Lysine 2.223mg 0%
Methionine 0.726mg 0%
Phenylalanine 1.061mg 0%
Valine 1.325mg 0%
Histidine 0.802mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - DPA 0.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Chicken meat
Minerals Daily Need Coverage Score
58%
Turkey ham
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Turkey ham
Turkey ham is lower in Saturated fat (difference - 2.59g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey ham
Turkey ham is cheaper (difference - $1)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 827mg)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is richer in minerals?
?
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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.