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Turkey ham vs. Lamb leg — In-Depth Nutrition Comparison

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Differences between turkey ham and lamb leg

  • Turkey ham is higher in selenium, phosphorus, and vitamin B1; however, lamb leg is richer in vitamin B12, vitamin B3, zinc, iron, and vitamin B6.
  • Lamb leg's daily need coverage for vitamin B12 is 71% higher.
  • Turkey ham has 16 times more sodium than lamb leg. While turkey ham has 909mg of sodium, lamb leg has only 56mg.

The food types used in this comparison are USDA Commodity, turkey ham, dark meat, smoked, frozen and Lamb, domestic, leg, whole (shank and sirloin), separable lean, and fat, trimmed to 1/4" fat, choice, raw.

Infographic

Turkey ham vs Lamb leg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 22% 62% 38% 91% 73% 7.3% 2.6% 113%
Contains more PhosphorusPhosphorus +70%
Contains more SeleniumSelenium +84.5%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +28.6%
Contains more IronIron +66%
Contains more ZincZinc +58.1%
Contains less SodiumSodium -93.8%
~equal in Potassium ~249mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 33% 53% 117% 41% 35% 313% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B3Vitamin B3 +51.9%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +212.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey ham Lamb leg DV% diff.
Vitamin B12 0.8µg 2.5µg 71%
Sodium 909mg 56mg 37%
Selenium 38.2µg 20.7µg 32%
Saturated fat 1.2g 7.43g 28%
Fats 4g 17.07g 20%
Phosphorus 289mg 170mg 17%
Monounsaturated fat 1.337g 7g 14%
Vitamin B5 0.69mg 14%
Vitamin B3 4.12mg 6.26mg 13%
Copper 0.113mg 13%
Zinc 2.1mg 3.32mg 11%
Vitamin B1 0.23mg 0.13mg 8%
Iron 1mg 1.66mg 8%
Vitamin B6 0.06mg 0.15mg 7%
Calories 118kcal 230kcal 6%
Folate 19µg 5%
Polyunsaturated fat 0.873g 1.35g 3%
Protein 16.3g 17.91g 3%
Vitamin B2 0.27mg 0.23mg 3%
Vitamin A 16µg 0µg 2%
Magnesium 16mg 23mg 2%
Cholesterol 64mg 69mg 2%
Vitamin E 0.21mg 1%
Carbs 3.1g 0g 1%
Manganese 0.02mg 1%
Net carbs 3.1g 0g N/A
Calcium 7mg 9mg 0%
Potassium 253mg 249mg 0%
Sugar 1.2g N/A
Tryptophan 0.209mg 0%
Threonine 0.767mg 0%
Isoleucine 0.864mg 0%
Leucine 1.393mg 0%
Lysine 1.582mg 0%
Methionine 0.46mg 0%
Phenylalanine 0.729mg 0%
Valine 0.967mg 0%
Histidine 0.567mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.3%
Contains more OtherOther +342.9%
Contains more FatsFats +326.8%
~equal in Protein ~17.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
47% 44% 9%
Saturated fat: Sat. Fat 7.43 g
Monounsaturated fat: Mono. Fat 7 g
Polyunsaturated fat: Poly. Fat 1.35 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +423.6%
Contains more Poly. FatPolyunsaturated fat +54.6%

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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. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/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.