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

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What are the main differences between Turkey ham and Ground turkey?

  • Turkey ham is richer in Selenium, and Vitamin B1, yet Ground turkey is richer in Vitamin B6, Vitamin B3, Vitamin B12, Zinc, and Iron.
  • Ground turkey's daily need coverage for Vitamin B6 is 44% higher.
  • Turkey ham has 12 times more Sodium than Ground turkey. Turkey ham has 909mg of Sodium, while Ground turkey has 78mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Ground turkey, cooked types in this comparison.

Infographic

Turkey ham vs Ground turkey 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 +13.8%
Contains more Selenium +22.8%
Contains more Calcium +300%
Contains more Iron +52%
Contains more Magnesium +87.5%
Contains more Potassium +16.2%
Contains less Sodium -91.4%
Contains more Zinc +48.1%
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 9% 57% 22% 109% 26% 11% 85% 51% 2% 170%
Contains more Phosphorus +13.8%
Contains more Selenium +22.8%
Contains more Calcium +300%
Contains more Iron +52%
Contains more Magnesium +87.5%
Contains more Potassium +16.2%
Contains less Sodium -91.4%
Contains more Zinc +48.1%

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 B1 +198.7%
Contains more Vitamin B2 +28%
Contains more Vitamin A +49.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B6 +955%
Contains more Vitamin B12 +67.5%
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 5% 3% 6% 0% 20% 49% 164% 72% 147% 6% 168% 43% 0%
Contains more Vitamin B1 +198.7%
Contains more Vitamin B2 +28%
Contains more Vitamin A +49.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B6 +955%
Contains more Vitamin B12 +67.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +18.4%
Contains more Other +1837.5%
Contains more Protein +67.9%
Contains more Fats +160%
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% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 g
Contains more Carbs +∞%
Contains more Water +18.4%
Contains more Other +1837.5%
Contains more Protein +67.9%
Contains more Fats +160%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +158.6%
Contains more Polyunsaturated fat +234.1%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
30% 38% 32%
Saturated Fat: 2.669 g
Monounsaturated Fat: 3.458 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +158.6%
Contains more Polyunsaturated fat +234.1%

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 turkey
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
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Ground turkey Opinion
Net carbs 3.1g 0g Turkey ham
Protein 16.3g 27.37g Ground turkey
Fats 4g 10.4g Ground turkey
Carbs 3.1g 0g Turkey ham
Calories 118kcal 203kcal Ground turkey
Sugar 1.2g 0g Ground turkey
Calcium 7mg 28mg Ground turkey
Iron 1mg 1.52mg Ground turkey
Magnesium 16mg 30mg Ground turkey
Phosphorus 289mg 254mg Turkey ham
Potassium 253mg 294mg Ground turkey
Sodium 909mg 78mg Ground turkey
Zinc 2.1mg 3.11mg Ground turkey
Copper 0.151mg Ground turkey
Manganese 0.011mg Ground turkey
Selenium 38.2µg 31.1µg Turkey ham
Vitamin A 53IU 79IU Ground turkey
Vitamin A RAE 16µg 24µg Ground turkey
Vitamin E 0.11mg Ground turkey
Vitamin D 8IU Ground turkey
Vitamin D 0.2µg Ground turkey
Vitamin B1 0.23mg 0.077mg Turkey ham
Vitamin B2 0.27mg 0.211mg Turkey ham
Vitamin B3 4.12mg 8.724mg Ground turkey
Vitamin B5 1.193mg Ground turkey
Vitamin B6 0.06mg 0.633mg Ground turkey
Folate 7µg Ground turkey
Vitamin B12 0.8µg 1.34µg Ground turkey
Choline 78.2mg Ground turkey
Tryptophan 0.312mg Ground turkey
Threonine 1.258mg Ground turkey
Isoleucine 1.227mg Ground turkey
Leucine 2.262mg Ground turkey
Lysine 2.452mg Ground turkey
Methionine 0.806mg Ground turkey
Phenylalanine 1.068mg Ground turkey
Valine 1.27mg Ground turkey
Histidine 0.811mg Ground turkey
Cholesterol 64mg 93mg Turkey ham
Trans Fat 0.134g Turkey ham
Saturated Fat 1.2g 2.669g Turkey ham
Omega-3 - DHA 0.009g Ground turkey
Omega-3 - EPA 0.01g Ground turkey
Omega-3 - DPA 0.012g Ground turkey
Monounsaturated Fat 1.337g 3.458g Ground turkey
Polyunsaturated fat 0.873g 2.917g Ground turkey
Omega-6 - Eicosadienoic acid 0.019g Ground turkey
Omega-6 - Linoleic acid 2.508g Ground turkey
Omega-6 - Gamma-linoleic acid 0.008g Ground turkey
Omega-3 - ALA 0.136g Ground turkey
Omega-3 - Eicosatrienoic acid 0.001g Ground turkey
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Ground turkey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Ground turkey
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
52%
Ground turkey
Minerals Daily Need Coverage Score
58%
Turkey ham
54%
Ground turkey

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 1.469g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Ground turkey
Ground turkey is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Ground turkey
Ground turkey contains less Sodium (difference - 831mg)
Which food is richer in minerals?
Ground turkey
Ground turkey is relatively richer in minerals
Which food is richer in vitamins?
Ground turkey
Ground turkey is relatively richer in vitamins
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. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/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.