Turkey ham vs. Luncheon meat — In-Depth Nutrition Comparison
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The main differences between turkey ham and luncheon meat
- Turkey ham has more phosphorus and vitamin B1; however, luncheon meat has more vitamin B6, vitamin B3, monounsaturated fat, and polyunsaturated fat.
- Daily need coverage for phosphorus for turkey ham is 17% higher.
- Luncheon meat has 2 times less vitamin B1 than turkey ham. Turkey ham has 0.23mg of vitamin B1, while luncheon meat has 0.128mg.
- Turkey ham is lower in saturated fat.
Food types used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and USDA Commodity, luncheon meat, canned.
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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 CalciumCalcium | +40% |
| Contains more PhosphorusPhosphorus | +70% |
| Contains more MagnesiumMagnesium | +12.5% |
| Contains more PotassiumPotassium | +18.6% |
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 B1Vitamin B1 | +79.7% |
| Contains more Vitamin B2Vitamin B2 | +26.8% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
| Contains more Vitamin B6Vitamin B6 | +353.3% |
| Contains more Vitamin B12Vitamin B12 | +15% |
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:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
| Contains more CarbsCarbs | +198.1% |
| Contains more WaterWater | +11.6% |
| Contains more FatsFats | +219.3% |
~equal in
Protein
~17.5g
~equal in
Other
~2.82g
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
3.944 g
Monounsaturated fat:
Mono. Fat
5.685 g
Polyunsaturated fat:
Poly. Fat
1.565 g
| Contains less Sat. FatSaturated fat | -69.6% |
| Contains more Mono. FatMonounsaturated fat | +325.2% |
| Contains more Poly. FatPolyunsaturated fat | +79.3% |
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 Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 289mg | 170mg | 17% |
| Vitamin B6 | 0.06mg | 0.272mg | 16% |
| Fats | 4g | 12.77g | 13% |
| Saturated fat | 1.2g | 3.944g | 12% |
| Choline | 63.9mg | 12% | |
| Vitamin B5 | 0.613mg | 12% | |
| Monounsaturated fat | 1.337g | 5.685g | 11% |
| Vitamin B1 | 0.23mg | 0.128mg | 9% |
| Vitamin B3 | 4.12mg | 5.225mg | 7% |
| Polyunsaturated fat | 0.873g | 1.565g | 5% |
| Cholesterol | 64mg | 78mg | 5% |
| Vitamin B12 | 0.8µg | 0.92µg | 5% |
| Calories | 118kcal | 189kcal | 4% |
| Sodium | 909mg | 820mg | 4% |
| Vitamin B2 | 0.27mg | 0.213mg | 4% |
| Copper | 0.03mg | 3% | |
| Vitamin A | 16µg | 0µg | 2% |
| Manganese | 0.037mg | 2% | |
| Protein | 16.3g | 17.5g | 2% |
| Vitamin E | 0.16mg | 1% | |
| Potassium | 253mg | 300mg | 1% |
| Carbs | 3.1g | 1.04g | 1% |
| Net carbs | 3.1g | 1.04g | N/A |
| Magnesium | 16mg | 18mg | 0% |
| Calcium | 7mg | 5mg | 0% |
| Iron | 1mg | 0.97mg | 0% |
| Sugar | 1.2g | 0g | N/A |
| Zinc | 2.1mg | 2.15mg | 0% |
| Selenium | 38.2µg | 38.3µg | 0% |
| Omega-6 - Eicosadienoic acid | 0.055g | N/A |
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 | Equal | |
People also compare
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%
33%
Minerals Daily Need Coverage Score
58%
54%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated fat?
Turkey ham is lower in Saturated fat (difference - 2.744g)
Which food is lower in Sugar?
Luncheon meat is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Luncheon meat contains less Sodium (difference - 89mg)
Which food is richer in vitamins?
Luncheon meat is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.