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Turkey ham vs. Ham — In-Depth Nutrition Comparison

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The main differences between Turkey ham and Ham

  • Turkey ham has more Selenium, Phosphorus, Vitamin B12, and Vitamin B2, however, Ham has more Vitamin B1, Vitamin B6, Zinc, Iron, and Monounsaturated Fat.
  • Daily need coverage for Vitamin B1 from Ham is 44% higher.
  • Ham has 2 times less Selenium than Turkey ham. Turkey ham has 38.2µg of Selenium, while Ham has 19.5µg.
  • Turkey ham is lower in Sodium.

Food types used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Turkey ham vs Ham 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.
:
6
Ham
Contains more Magnesium +14.3%
Contains more Phosphorus +47.4%
Contains less Sodium -24.4%
Contains more Selenium +95.9%
Contains more Calcium +14.3%
Contains more Iron +48%
Contains more Potassium +13.4%
Contains more Zinc +37.1%
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 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Magnesium +14.3%
Contains more Phosphorus +47.4%
Contains less Sodium -24.4%
Contains more Selenium +95.9%
Contains more Calcium +14.3%
Contains more Iron +48%
Contains more Potassium +13.4%
Contains more Zinc +37.1%

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.
:
8
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B12 +23.1%
Contains more Vitamin B1 +227.8%
Contains more Vitamin B6 +566.7%
Equal in Vitamin B3 - 4.023
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% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B12 +23.1%
Contains more Vitamin B1 +227.8%
Contains more Vitamin B6 +566.7%
Equal in Vitamin B3 - 4.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Carbs +106.7%
Contains more Protein +28.4%
Contains more Fats +38.3%
Contains more Other +41%
Equal in Water - 67.67
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +106.7%
Contains more Protein +28.4%
Contains more Fats +38.3%
Contains more Other +41%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Ham
Contains less Saturated Fat -33.7%
Contains more Polyunsaturated fat +61.7%
Contains more Monounsaturated Fat +96%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -33.7%
Contains more Polyunsaturated fat +61.7%
Contains more Monounsaturated Fat +96%

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 Ham
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Turkey ham Ham Opinion
Net carbs 3.1g 1.5g Turkey ham
Protein 16.3g 20.93g Ham
Fats 4g 5.53g Ham
Carbs 3.1g 1.5g Turkey ham
Calories 118kcal 145kcal Ham
Sugar 1.2g 0g Ham
Calcium 7mg 8mg Ham
Iron 1mg 1.48mg Ham
Magnesium 16mg 14mg Turkey ham
Phosphorus 289mg 196mg Turkey ham
Potassium 253mg 287mg Ham
Sodium 909mg 1203mg Turkey ham
Zinc 2.1mg 2.88mg Ham
Copper 0.079mg Ham
Manganese 0.054mg Ham
Selenium 38.2µg 19.5µg Turkey ham
Vitamin A 53IU 0IU Turkey ham
Vitamin A RAE 16µg 0µg Turkey ham
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.23mg 0.754mg Ham
Vitamin B2 0.27mg 0.202mg Turkey ham
Vitamin B3 4.12mg 4.023mg Turkey ham
Vitamin B5 0.403mg Ham
Vitamin B6 0.06mg 0.4mg Ham
Folate 3µg Ham
Vitamin B12 0.8µg 0.65µg Turkey ham
Choline 85.1mg Ham
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 64mg 53mg Ham
Saturated Fat 1.2g 1.81g Turkey ham
Monounsaturated Fat 1.337g 2.62g Ham
Polyunsaturated fat 0.873g 0.54g Turkey ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Ham
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
45%
Ham
Minerals Daily Need Coverage Score
58%
Turkey ham
55%
Ham

Comparison summary

Which food contains less Sodium?
Turkey ham
Turkey ham contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 0.61g)
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 - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.2g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 11mg)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.