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

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Significant differences between turkey ham and pork loin

  • Turkey ham is richer in phosphorus, vitamin B12, and selenium, while pork loin is higher in vitamin B1, vitamin B6, and monounsaturated fat.
  • Pork loin covers your daily vitamin B1 needs 56% more than turkey ham.
  • Turkey ham has 18 times more sodium than pork loin. Turkey ham has 909mg of sodium, while pork loin has 50mg.

Specific food types used in this comparison are USDA Commodity, turkey ham, dark meat, smoked, frozen and Pork, fresh, loin, whole, separable lean, and fat, raw.

Infographic

Turkey ham vs Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more IronIron +26.6%
Contains more ZincZinc +20.7%
Contains more PhosphorusPhosphorus +46.7%
Contains more SeleniumSelenium +15.1%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +40.7%
Contains less SodiumSodium -94.5%

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.
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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B12Vitamin B12 +50.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +291.7%
Contains more Vitamin B3Vitamin B3 +11.2%
Contains more Vitamin B6Vitamin B6 +686.7%
~equal in Vitamin B2 ~0.248mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Turkey ham Pork loin DV% diff.
Vitamin B1 0.23mg 0.901mg 56%
Sodium 909mg 50mg 37%
Vitamin B6 0.06mg 0.472mg 32%
Saturated fat 1.2g 4.36g 14%
Vitamin B5 0.723mg 14%
Fats 4g 12.58g 13%
Choline 69.7mg 13%
Phosphorus 289mg 197mg 13%
Monounsaturated fat 1.337g 5.61g 11%
Vitamin B12 0.8µg 0.53µg 11%
Selenium 38.2µg 33.2µg 9%
Protein 16.3g 19.74g 7%
Copper 0.056mg 6%
Calories 118kcal 198kcal 4%
Zinc 2.1mg 1.74mg 3%
Potassium 253mg 356mg 3%
Iron 1mg 0.79mg 3%
Vitamin D 21IU 3%
Vitamin B3 4.12mg 4.58mg 3%
Vitamin D 0.5µg 3%
Polyunsaturated fat 0.873g 1.34g 3%
Vitamin B2 0.27mg 0.248mg 2%
Vitamin A 16µg 2µg 2%
Calcium 7mg 18mg 1%
Vitamin E 0.21mg 1%
Magnesium 16mg 21mg 1%
Carbs 3.1g 0g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 3.1g 0g N/A
Cholesterol 64mg 63mg 0%
Sugar 1.2g 0g N/A
Manganese 0.011mg 0%
Folate 1µg 0%
Tryptophan 0.244mg 0%
Threonine 0.891mg 0%
Isoleucine 0.91mg 0%
Leucine 1.572mg 0%
Lysine 1.766mg 0%
Methionine 0.514mg 0%
Phenylalanine 0.785mg 0%
Valine 1.064mg 0%
Histidine 0.77mg 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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +307.9%
Contains more ProteinProtein +21.1%
Contains more FatsFats +214.5%
~equal in Water ~66.92g

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% 50% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +319.6%
Contains more Poly. FatPolyunsaturated fat +53.5%

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.