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 for 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.23mg | 0.754mg | 44% |
| Selenium | 38.2µg | 19.5µg | 34% |
| Vitamin B6 | 0.06mg | 0.4mg | 26% |
| Choline | 85.1mg | 15% | |
| Sodium | 909mg | 1203mg | 13% |
| Phosphorus | 289mg | 196mg | 13% |
| Copper | 0.079mg | 9% | |
| Protein | 16.3g | 20.93g | 9% |
| Vitamin B5 | 0.403mg | 8% | |
| Zinc | 2.1mg | 2.88mg | 7% |
| Iron | 1mg | 1.48mg | 6% |
| Vitamin B12 | 0.8µg | 0.65µg | 6% |
| Vitamin B2 | 0.27mg | 0.202mg | 5% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Cholesterol | 64mg | 53mg | 4% |
| Monounsaturated fat | 1.337g | 2.62g | 3% |
| Saturated fat | 1.2g | 1.81g | 3% |
| Vitamin A | 16µg | 0µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.054mg | 2% | |
| Fats | 4g | 5.53g | 2% |
| Polyunsaturated fat | 0.873g | 0.54g | 2% |
| Folate | 3µg | 1% | |
| Calories | 118kcal | 145kcal | 1% |
| Vitamin B3 | 4.12mg | 4.023mg | 1% |
| Potassium | 253mg | 287mg | 1% |
| Carbs | 3.1g | 1.5g | 1% |
| Net carbs | 3.1g | 1.5g | N/A |
| Magnesium | 16mg | 14mg | 0% |
| Calcium | 7mg | 8mg | 0% |
| Sugar | 1.2g | 0g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% |
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% |
