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

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A recap on the differences between turkey ham and pork jowl

  • Turkey ham has more selenium, phosphorus, zinc, and iron; however, pork jowl is higher in vitamin B1.
  • Pork jowl covers your daily saturated fat needs 120% more than turkey ham.
  • Pork jowl contains 36 times less sodium than turkey ham. Turkey ham contains 909mg of sodium, while pork jowl contains 25mg.

Food varieties used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and Pork, fresh, variety meats, and by-products, jowl, raw.

Infographic

Turkey ham vs Pork jowl 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +70.9%
Contains more IronIron +138.1%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +236%
Contains more SeleniumSelenium +2446.7%
Contains less SodiumSodium -97.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin B2Vitamin B2 +14.4%
Contains more Vitamin B1Vitamin B1 +67.8%
Contains more Vitamin B3Vitamin B3 +10.1%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0.82µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey ham Pork jowl DV% diff.
Saturated fat 1.2g 25.26g 109%
Fats 4g 69.61g 101%
Monounsaturated fat 1.337g 32.89g 79%
Selenium 38.2µg 1.5µg 67%
Polyunsaturated fat 0.873g 8.11g 48%
Sodium 909mg 25mg 38%
Phosphorus 289mg 86mg 29%
Calories 118kcal 655kcal 27%
Protein 16.3g 6.38g 20%
Vitamin B1 0.23mg 0.386mg 13%
Zinc 2.1mg 0.84mg 11%
Cholesterol 64mg 90mg 9%
Iron 1mg 0.42mg 7%
Vitamin B5 0.25mg 5%
Copper 0.04mg 4%
Potassium 253mg 148mg 3%
Magnesium 16mg 3mg 3%
Vitamin B2 0.27mg 0.236mg 3%
Vitamin B3 4.12mg 4.535mg 3%
Vitamin E 0.29mg 2%
Vitamin B6 0.06mg 0.09mg 2%
Vitamin B12 0.8µg 0.82µg 1%
Vitamin A 16µg 3µg 1%
Carbs 3.1g 0g 1%
Net carbs 3.1g 0g N/A
Calcium 7mg 4mg 0%
Sugar 1.2g 0g N/A
Manganese 0.005mg 0%
Folate 1µg 0%
Tryptophan 0.021mg 0%
Threonine 0.21mg 0%
Isoleucine 0.168mg 0%
Leucine 0.446mg 0%
Lysine 0.528mg 0%
Methionine 0.095mg 0%
Phenylalanine 0.239mg 0%
Valine 0.305mg 0%
Histidine 0.072mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +155.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +231.2%
Contains more OtherOther +70.3%
Contains more FatsFats +1640.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +2360%
Contains more Poly. FatPolyunsaturated fat +829%

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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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.