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

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How are turkey ham and pork leg different?

  • Turkey ham is richer in selenium, phosphorus, vitamin B12, and vitamin B2, while pork leg is higher in vitamin B1, vitamin B6, and monounsaturated fat.
  • Pork leg covers your daily need for vitamin B1, 42% more than turkey ham.
  • Turkey ham contains 19 times more sodium than pork leg. Turkey ham contains 909mg of sodium, while pork leg contains 47mg.

USDA Commodity, turkey ham, dark meat, smoked, frozen and Pork, fresh, leg (ham), whole, separable lean, and fat, raw types were used in this article.

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Turkey ham vs Pork leg 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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more CalciumCalcium +40%
Contains more IronIron +17.6%
Contains more PhosphorusPhosphorus +45.2%
Contains more SeleniumSelenium +29.9%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +24.5%
Contains less SodiumSodium -94.8%
~equal in Zinc ~1.93mg

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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B12Vitamin B12 +27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B3Vitamin B3 +11%
Contains more Vitamin B6Vitamin B6 +568.3%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey ham Pork leg DV% diff.
Vitamin B1 0.23mg 0.736mg 42%
Sodium 909mg 47mg 37%
Vitamin B6 0.06mg 0.401mg 26%
Saturated fat 1.2g 6.54g 24%
Fats 4g 18.87g 23%
Monounsaturated fat 1.337g 8.38g 18%
Selenium 38.2µg 29.4µg 16%
Vitamin B5 0.685mg 14%
Phosphorus 289mg 199mg 13%
Polyunsaturated fat 0.873g 2.01g 8%
Copper 0.065mg 7%
Vitamin B12 0.8µg 0.63µg 7%
Calories 118kcal 245kcal 6%
Vitamin B2 0.27mg 0.2mg 5%
Cholesterol 64mg 73mg 3%
Vitamin D 0.5µg 3%
Vitamin B3 4.12mg 4.574mg 3%
Vitamin D 20IU 3%
Iron 1mg 0.85mg 2%
Potassium 253mg 315mg 2%
Vitamin A 16µg 0µg 2%
Protein 16.3g 17.43g 2%
Zinc 2.1mg 1.93mg 2%
Folate 7µg 2%
Carbs 3.1g 0g 1%
Manganese 0.023mg 1%
Vitamin C 0mg 0.7mg 1%
Magnesium 16mg 20mg 1%
Net carbs 3.1g 0g N/A
Calcium 7mg 5mg 0%
Sugar 1.2g N/A
Tryptophan 0.208mg 0%
Threonine 0.776mg 0%
Isoleucine 0.787mg 0%
Leucine 1.376mg 0%
Lysine 1.55mg 0%
Methionine 0.444mg 0%
Phenylalanine 0.689mg 0%
Valine 0.931mg 0%
Histidine 0.659mg 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
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.7%
Contains more OtherOther +152%
Contains more FatsFats +371.8%
~equal in Protein ~17.43g

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
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +526.8%
Contains more Poly. FatPolyunsaturated fat +130.2%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.