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Turkey ham vs. Ground beef — In-Depth Nutrition Comparison

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A recap on differences between Turkey ham and Ground beef

  • Turkey ham has more Selenium, Phosphorus, and Vitamin B1, however, Ground beef is higher in Vitamin B12, Zinc, Vitamin B6, and Iron.
  • Ground beef covers your daily Vitamin B12 needs 70% more than Turkey ham.
  • Ground beef contains 12 times less Sodium than Turkey ham. Turkey ham contains 909mg of Sodium, while Ground beef contains 73mg.

Food varieties used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Turkey ham vs Ground beef 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 Phosphorus +74.1%
Contains more Selenium +100%
Contains more Calcium +371.4%
Contains more Iron +127%
Contains less Sodium -92%
Contains more Zinc +178.1%
Equal in Magnesium - 17
Equal in Potassium - 241
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% 86% 13% 72% 22% 10% 160% 27% 2% 105%
Contains more Phosphorus +74.1%
Contains more Selenium +100%
Contains more Calcium +371.4%
Contains more Iron +127%
Contains less Sodium -92%
Contains more Zinc +178.1%
Equal in Magnesium - 17
Equal in Potassium - 241

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 +488.9%
Contains more Vitamin B1 +351%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B6 +418.3%
Contains more Vitamin B12 +211.3%
Equal in Vitamin B3 - 4.026
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 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 40% 8%
Contains more Vitamin A +488.9%
Contains more Vitamin B1 +351%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B6 +418.3%
Contains more Vitamin B12 +211.3%
Equal in Vitamin B3 - 4.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +25.9%
Contains more Other +29.7%
Contains more Protein +46.4%
Contains more Fats +284.3%
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more Carbs +∞%
Contains more Water +25.9%
Contains more Other +29.7%
Contains more Protein +46.4%
Contains more Fats +284.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +114%
Contains more Monounsaturated Fat +447.6%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
44% 53% 3%
Saturated Fat: 6.073 g
Monounsaturated Fat: 7.322 g
Polyunsaturated fat: 0.408 g
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +114%
Contains more Monounsaturated Fat +447.6%

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 Ground beef
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 Ground beef Opinion
Net carbs 3.1g 0g Turkey ham
Protein 16.3g 23.87g Ground beef
Fats 4g 15.37g Ground beef
Carbs 3.1g 0g Turkey ham
Calories 118kcal 241kcal Ground beef
Sugar 1.2g 0g Ground beef
Calcium 7mg 33mg Ground beef
Iron 1mg 2.27mg Ground beef
Magnesium 16mg 17mg Ground beef
Phosphorus 289mg 166mg Turkey ham
Potassium 253mg 241mg Turkey ham
Sodium 909mg 73mg Ground beef
Zinc 2.1mg 5.84mg Ground beef
Copper 0.079mg Ground beef
Manganese 0.009mg Ground beef
Selenium 38.2µg 19.1µg Turkey ham
Vitamin A 53IU 9IU Turkey ham
Vitamin A RAE 16µg 3µg Turkey ham
Vitamin E 0.12mg Ground beef
Vitamin D 2IU Ground beef
Vitamin B1 0.23mg 0.051mg Turkey ham
Vitamin B2 0.27mg 0.171mg Turkey ham
Vitamin B3 4.12mg 4.026mg Turkey ham
Vitamin B5 0.512mg Ground beef
Vitamin B6 0.06mg 0.311mg Ground beef
Folate 7µg Ground beef
Vitamin B12 0.8µg 2.49µg Ground beef
Choline 73.2mg Ground beef
Vitamin K 2.9µg Ground beef
Tryptophan 0.121mg Ground beef
Threonine 0.923mg Ground beef
Isoleucine 1.055mg Ground beef
Leucine 1.861mg Ground beef
Lysine 1.976mg Ground beef
Methionine 0.614mg Ground beef
Phenylalanine 0.931mg Ground beef
Valine 1.172mg Ground beef
Histidine 0.775mg Ground beef
Cholesterol 64mg 88mg Turkey ham
Trans Fat 1.173g Turkey ham
Saturated Fat 1.2g 6.073g Turkey ham
Monounsaturated Fat 1.337g 7.322g Ground beef
Polyunsaturated fat 0.873g 0.408g Turkey ham
Omega-6 - Gamma-linoleic acid 0.008g Ground beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Ground beef
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
46%
Ground beef
Minerals Daily Need Coverage Score
58%
Turkey ham
50%
Ground beef

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 - 4.873g)
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 - $2)
Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Ground beef
Ground beef contains less Sodium (difference - 836mg)
Which food is richer in vitamins?
Ground beef
Ground beef 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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.