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Turkey ham vs. Pork belly — In-Depth Nutrition Comparison

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A recap on differences between Turkey ham and Pork belly

  • Turkey ham has more Selenium, Phosphorus, Zinc, and Iron, however, Pork belly is higher in Vitamin B1, and Vitamin B6.
  • Pork belly covers your daily Saturated Fat needs 91% more than Turkey ham.
  • Pork belly contains 28 times less Sodium than Turkey ham. Turkey ham contains 909mg of Sodium, while Pork belly contains 32mg.

Food varieties used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and Pork, fresh, belly, raw.

Infographic

Turkey ham vs Pork belly 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 Calcium +40%
Contains more Iron +92.3%
Contains more Magnesium +300%
Contains more Phosphorus +167.6%
Contains more Potassium +36.8%
Contains more Zinc +105.9%
Contains more Selenium +377.5%
Contains less Sodium -96.5%
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% 20% 3% 47% 17% 5% 28% 18% 1% 44%
Contains more Calcium +40%
Contains more Iron +92.3%
Contains more Magnesium +300%
Contains more Phosphorus +167.6%
Contains more Potassium +36.8%
Contains more Zinc +105.9%
Contains more Selenium +377.5%
Contains less Sodium -96.5%

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 +430%
Contains more Vitamin B2 +11.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72.2%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +116.7%
Equal in Vitamin B12 - 0.84
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 1% 8% 0% 1% 99% 56% 88% 16% 30% 1% 105% 0% 0%
Contains more Vitamin A +430%
Contains more Vitamin B2 +11.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72.2%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +116.7%
Equal in Vitamin B12 - 0.84

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +74.5%
Contains more Carbs +∞%
Contains more Water +100.1%
Contains more Other +240.7%
Contains more Fats +1225.3%
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
Contains more Protein +74.5%
Contains more Carbs +∞%
Contains more Water +100.1%
Contains more Other +240.7%
Contains more Fats +1225.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1747.4%
Contains more Polyunsaturated fat +547.2%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
39% 50% 11%
Saturated Fat: 19.33 g
Monounsaturated Fat: 24.7 g
Polyunsaturated fat: 5.65 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1747.4%
Contains more Polyunsaturated fat +547.2%

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 Pork belly
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Pork belly Opinion
Net carbs 3.1g 0g Turkey ham
Protein 16.3g 9.34g Turkey ham
Fats 4g 53.01g Pork belly
Carbs 3.1g 0g Turkey ham
Calories 118kcal 518kcal Pork belly
Sugar 1.2g 0g Pork belly
Calcium 7mg 5mg Turkey ham
Iron 1mg 0.52mg Turkey ham
Magnesium 16mg 4mg Turkey ham
Phosphorus 289mg 108mg Turkey ham
Potassium 253mg 185mg Turkey ham
Sodium 909mg 32mg Pork belly
Zinc 2.1mg 1.02mg Turkey ham
Copper 0.052mg Pork belly
Manganese 0.006mg Pork belly
Selenium 38.2µg 8µg Turkey ham
Vitamin A 53IU 10IU Turkey ham
Vitamin A RAE 16µg 3µg Turkey ham
Vitamin E 0.39mg Pork belly
Vitamin C 0mg 0.3mg Pork belly
Vitamin B1 0.23mg 0.396mg Pork belly
Vitamin B2 0.27mg 0.242mg Turkey ham
Vitamin B3 4.12mg 4.647mg Pork belly
Vitamin B5 0.256mg Pork belly
Vitamin B6 0.06mg 0.13mg Pork belly
Folate 1µg Pork belly
Vitamin B12 0.8µg 0.84µg Pork belly
Cholesterol 64mg 72mg Turkey ham
Saturated Fat 1.2g 19.33g Turkey ham
Monounsaturated Fat 1.337g 24.7g Pork belly
Polyunsaturated fat 0.873g 5.65g Pork belly

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Pork belly
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
31%
Pork belly
Minerals Daily Need Coverage Score
58%
Turkey ham
18%
Pork belly

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 18.13g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Turkey ham
Turkey ham is relatively richer in minerals
Which food is lower in Sugar?
Pork belly
Pork belly is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 877mg)
Which food is richer in vitamins?
Pork belly
Pork belly is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pork belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/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.