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Turkey ham vs. Pepperoni — In-Depth Nutrition Comparison

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What are the differences between Turkey ham and Pepperoni?

  • Turkey ham is higher in Phosphorus, and Selenium, yet Pepperoni is higher in Vitamin B6, Vitamin B12, Vitamin B3, Monounsaturated Fat, and Polyunsaturated fat.
  • Pepperoni's daily need coverage for Saturated Fat is 83% more.
  • Turkey ham has 2 times more Phosphorus than Pepperoni. While Turkey ham has 289mg of Phosphorus, Pepperoni has only 158mg.
  • The amount of Cholesterol in Turkey ham is lower.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Pepperoni, beef and pork, sliced types in this article.

Infographic

Turkey ham vs Pepperoni infographic
Infographic link

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 Phosphorus +82.9%
Contains less Sodium -42.5%
Contains more Selenium +31.7%
Contains more Calcium +171.4%
Contains more Iron +33%
Contains more Magnesium +12.5%
Contains more Zinc +16.2%
Equal in Potassium - 274
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 6% 50% 13% 68% 25% 207% 67% 31% 141% 159%
Contains more Phosphorus +82.9%
Contains less Sodium -42.5%
Contains more Selenium +31.7%
Contains more Calcium +171.4%
Contains more Iron +33%
Contains more Magnesium +12.5%
Contains more Zinc +16.2%
Equal in Potassium - 274

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 +17.8%
Contains more Vitamin B3 +21%
Contains more Vitamin B6 +503.3%
Contains more Vitamin B12 +62.5%
Equal in Vitamin B2 - 0.257
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% 21% 39% 0% 68% 60% 94% 56% 84% 4% 163% 28% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B3 +21%
Contains more Vitamin B6 +503.3%
Contains more Vitamin B12 +62.5%
Equal in Vitamin B2 - 0.257

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +162.7%
Contains more Water +157.4%
Contains more Protein +18.1%
Contains more Fats +1057%
Contains more Other +52.9%
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more Carbs +162.7%
Contains more Water +157.4%
Contains more Protein +18.1%
Contains more Fats +1057%
Contains more Other +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1453.5%
Contains more Polyunsaturated fat +410.7%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
41% 48% 10%
Saturated Fat: 17.708 g
Monounsaturated Fat: 20.77 g
Polyunsaturated fat: 4.458 g
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1453.5%
Contains more Polyunsaturated fat +410.7%

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 Pepperoni
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Turkey ham Pepperoni Opinion
Net carbs 3.1g 1.18g Turkey ham
Protein 16.3g 19.25g Pepperoni
Fats 4g 46.28g Pepperoni
Carbs 3.1g 1.18g Turkey ham
Calories 118kcal 504kcal Pepperoni
Sugar 1.2g 0g Pepperoni
Calcium 7mg 19mg Pepperoni
Iron 1mg 1.33mg Pepperoni
Magnesium 16mg 18mg Pepperoni
Phosphorus 289mg 158mg Turkey ham
Potassium 253mg 274mg Pepperoni
Sodium 909mg 1582mg Turkey ham
Zinc 2.1mg 2.44mg Pepperoni
Copper 0.091mg Pepperoni
Manganese 1.074mg Pepperoni
Selenium 38.2µg 29µg Turkey ham
Vitamin A 53IU 0IU Turkey ham
Vitamin A RAE 16µg 0µg Turkey ham
Vitamin E 1.03mg Pepperoni
Vitamin D 52IU Pepperoni
Vitamin D 1.3µg Pepperoni
Vitamin B1 0.23mg 0.271mg Pepperoni
Vitamin B2 0.27mg 0.257mg Turkey ham
Vitamin B3 4.12mg 4.987mg Pepperoni
Vitamin B5 0.93mg Pepperoni
Vitamin B6 0.06mg 0.362mg Pepperoni
Folate 5µg Pepperoni
Vitamin B12 0.8µg 1.3µg Pepperoni
Choline 51.2mg Pepperoni
Vitamin K 5.8µg Pepperoni
Tryptophan 0.23mg Pepperoni
Threonine 0.869mg Pepperoni
Isoleucine 0.901mg Pepperoni
Leucine 1.575mg Pepperoni
Lysine 1.652mg Pepperoni
Methionine 0.511mg Pepperoni
Phenylalanine 0.778mg Pepperoni
Valine 0.987mg Pepperoni
Histidine 0.688mg Pepperoni
Cholesterol 64mg 97mg Turkey ham
Trans Fat 1.527g Turkey ham
Saturated Fat 1.2g 17.708g Turkey ham
Omega-3 - DHA 0.004g Pepperoni
Omega-3 - EPA 0.004g Pepperoni
Omega-3 - DPA 0.02g Pepperoni
Monounsaturated Fat 1.337g 20.77g Pepperoni
Polyunsaturated fat 0.873g 4.458g Pepperoni
Omega-6 - Eicosadienoic acid 0.136g Pepperoni
Omega-6 - Linoleic acid 3.605g Pepperoni
Omega-6 - Gamma-linoleic acid 0.002g Pepperoni
Omega-3 - ALA 0.164g Pepperoni
Omega-3 - Eicosatrienoic acid 0.018g Pepperoni
Omega-6 - Dihomo-gamma-linoleic acid 0.04g Pepperoni

Which food is preferable for your diet?

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

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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
48%
Pepperoni
Minerals Daily Need Coverage Score
58%
Turkey ham
76%
Pepperoni

Comparison summary

Which food contains less Sodium?
Turkey ham
Turkey ham contains less Sodium (difference - 673mg)
Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 16.508g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey ham
Turkey ham is cheaper (difference - $3)
Which food is lower in Sugar?
Pepperoni
Pepperoni is lower in Sugar (difference - 1.2g)
Which food is richer in minerals?
Pepperoni
Pepperoni is relatively richer in minerals
Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins

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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.