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, polyunsaturated fat, and monounsaturated 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.

Turkey ham

Luncheon meat

Contains more CalciumCalcium	+40%
Contains more PhosphorusPhosphorus	+70%

Contains more MagnesiumMagnesium	+12.5%
Contains more PotassiumPotassium	+18.6%

~equal in Iron ~0.97mg

~equal in Zinc ~2.15mg

~equal in Sodium ~820mg

~equal in Selenium ~38.3µg

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.

Turkey ham

Luncheon meat

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~0µg

~equal in Folate ~0µg

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