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
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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.
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more PhosphorusPhosphorus | +47.4% |
| Contains less SodiumSodium | -24.4% |
| Contains more SeleniumSelenium | +95.9% |
| Contains more CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +13.4% |
| Contains more IronIron | +48% |
| Contains more ZincZinc | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.7% |
| Contains more Vitamin B12Vitamin B12 | +23.1% |
| Contains more Vitamin B1Vitamin B1 | +227.8% |
| Contains more Vitamin B6Vitamin B6 | +566.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +106.7% |
| Contains more ProteinProtein | +28.4% |
| Contains more FatsFats | +38.3% |
| Contains more OtherOther | +41% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.2 g
Monounsaturated Fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
Saturated Fat:
Sat. Fat
1.81 g
Monounsaturated Fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated Fat | -33.7% |
| Contains more Poly. FatPolyunsaturated fat | +61.7% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 118kcal | 145kcal |
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| Protein | 16.3g | 20.93g |
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| Fats | 4g | 5.53g |
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| Net carbs | 3.1g | 1.5g |
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| Carbs | 3.1g | 1.5g |
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| Cholesterol | 64mg | 53mg |
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| Vitamin D | 32IU |
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| Magnesium | 16mg | 14mg |
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| Calcium | 7mg | 8mg |
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| Potassium | 253mg | 287mg |
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| Iron | 1mg | 1.48mg |
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| Sugar | 1.2g | 0g |
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| Copper | 0.079mg |
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| Zinc | 2.1mg | 2.88mg |
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| Phosphorus | 289mg | 196mg |
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| Sodium | 909mg | 1203mg |
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| Vitamin A | 53IU | 0IU |
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| Vitamin A | 16µg | 0µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 0.8µg |
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| Manganese | 0.054mg |
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| Selenium | 38.2µg | 19.5µg |
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| Vitamin B1 | 0.23mg | 0.754mg |
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| Vitamin B2 | 0.27mg | 0.202mg |
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| Vitamin B3 | 4.12mg | 4.023mg |
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| Vitamin B5 | 0.403mg |
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| Vitamin B6 | 0.06mg | 0.4mg |
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| Vitamin B12 | 0.8µg | 0.65µg |
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| Folate | 3µg |
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| Choline | 85.1mg |
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| Saturated Fat | 1.2g | 1.81g |
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| Monounsaturated Fat | 1.337g | 2.62g |
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| Polyunsaturated fat | 0.873g | 0.54g |
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| Tryptophan | 0.251mg |
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| Threonine | 0.931mg |
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| Isoleucine | 0.918mg |
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| Leucine | 1.661mg |
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| Lysine | 1.775mg |
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| Methionine | 0.553mg |
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| Phenylalanine | 0.904mg |
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| Valine | 0.908mg |
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| Histidine | 0.75mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
58%
55%
Comparison summary
Which food contains less Sodium?
Turkey ham contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 0.61g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey ham is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.2g)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins