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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 from 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.

Infographic

Turkey ham vs Luncheon meat 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 Calcium +40%
Contains more Phosphorus +70%
Contains more Magnesium +12.5%
Contains more Potassium +18.6%
Equal in Iron - 0.97
Equal in Sodium - 820
Equal in Zinc - 2.15
Equal in Selenium - 38.3
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 2% 37% 13% 73% 27% 107% 59% 10% 5% 209%
Contains more Calcium +40%
Contains more Phosphorus +70%
Contains more Magnesium +12.5%
Contains more Potassium +18.6%
Equal in Iron - 0.97
Equal in Sodium - 820
Equal in Zinc - 2.15
Equal in Selenium - 38.3

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 A +∞%
Contains more Vitamin B1 +79.7%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +353.3%
Contains more Vitamin B12 +15%
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% 4% 0% 0% 32% 50% 98% 37% 63% 0% 115% 35% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +79.7%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B6 +353.3%
Contains more Vitamin B12 +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +198.1%
Contains more Water +11.6%
Contains more Fats +219.3%
Equal in Protein - 17.5
Equal in Other - 2.82
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% 13% 66% 3%
Protein: 17.5 g
Fats: 12.77 g
Carbs: 1.04 g
Water: 65.87 g
Other: 2.82 g
Contains more Carbs +198.1%
Contains more Water +11.6%
Contains more Fats +219.3%
Equal in Protein - 17.5
Equal in Other - 2.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.6%
Contains more Monounsaturated Fat +325.2%
Contains more Polyunsaturated fat +79.3%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
35% 51% 14%
Saturated Fat: 3.944 g
Monounsaturated Fat: 5.685 g
Polyunsaturated fat: 1.565 g
Contains less Saturated Fat -69.6%
Contains more Monounsaturated Fat +325.2%
Contains more Polyunsaturated 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.
Turkey ham Luncheon meat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Luncheon meat Opinion
Net carbs 3.1g 1.04g Turkey ham
Protein 16.3g 17.5g Luncheon meat
Fats 4g 12.77g Luncheon meat
Carbs 3.1g 1.04g Turkey ham
Calories 118kcal 189kcal Luncheon meat
Sugar 1.2g 0g Luncheon meat
Calcium 7mg 5mg Turkey ham
Iron 1mg 0.97mg Turkey ham
Magnesium 16mg 18mg Luncheon meat
Phosphorus 289mg 170mg Turkey ham
Potassium 253mg 300mg Luncheon meat
Sodium 909mg 820mg Luncheon meat
Zinc 2.1mg 2.15mg Luncheon meat
Copper 0.03mg Luncheon meat
Manganese 0.037mg Luncheon meat
Selenium 38.2µg 38.3µg Luncheon meat
Vitamin A 53IU 0IU Turkey ham
Vitamin A RAE 16µg 0µg Turkey ham
Vitamin E 0.16mg Luncheon meat
Vitamin B1 0.23mg 0.128mg Turkey ham
Vitamin B2 0.27mg 0.213mg Turkey ham
Vitamin B3 4.12mg 5.225mg Luncheon meat
Vitamin B5 0.613mg Luncheon meat
Vitamin B6 0.06mg 0.272mg Luncheon meat
Vitamin B12 0.8µg 0.92µg Luncheon meat
Choline 63.9mg Luncheon meat
Cholesterol 64mg 78mg Turkey ham
Saturated Fat 1.2g 3.944g Turkey ham
Monounsaturated Fat 1.337g 5.685g Luncheon meat
Polyunsaturated fat 0.873g 1.565g Luncheon meat
Omega-6 - Eicosadienoic acid 0.055g Luncheon meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Luncheon meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
33%
Luncheon meat
Minerals Daily Need Coverage Score
58%
Turkey ham
54%
Luncheon meat

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 2.744g)
Which food is lower in Sugar?
Luncheon meat
Luncheon meat is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Luncheon meat
Luncheon meat contains less Sodium (difference - 89mg)
Which food is richer in vitamins?
Luncheon meat
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.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.