Turkey ham vs. Roast beef — In-Depth Nutrition Comparison
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Summary of differences between turkey ham and roast beef
- Turkey ham has more selenium, vitamin B1, phosphorus, and polyunsaturated fat, while roast beef has more vitamin B12, vitamin B6, iron, potassium, zinc, and vitamin B3.
- Roast beef covers your daily need for vitamin B12, 52% more than turkey ham.
- Turkey ham contains 5 times more vitamin B1 than roast beef. While turkey ham contains 0.23mg of vitamin B1, roast beef contains only 0.043mg.
These are the specific foods used in this comparison USDA Commodity, turkey ham, dark meat, smoked, frozen and Roast beef, deli style, prepackaged, sliced.
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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.
| Contains more CalciumCalcium | +40% |
| Contains more PhosphorusPhosphorus | +19.4% |
| Contains more SeleniumSelenium | +159.9% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +155.7% |
| Contains more IronIron | +105% |
| Contains more ZincZinc | +52.4% |
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 AVitamin A | +433.3% |
| Contains more Vitamin B1Vitamin B1 | +434.9% |
| Contains more Vitamin B2Vitamin B2 | +26.8% |
| Contains more Vitamin B3Vitamin B3 | +35.5% |
| Contains more Vitamin B6Vitamin B6 | +666.7% |
| Contains more Vitamin B12Vitamin B12 | +155% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
18.62 g
Fats:
3.69 g
Carbs:
0.64 g
Water:
73.72 g
Other:
3.33 g
| Contains more CarbsCarbs | +384.4% |
| Contains more ProteinProtein | +14.2% |
~equal in
Fats
~3.69g
~equal in
Water
~73.72g
~equal in
Other
~3.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.2 g
Monounsaturated fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
Saturated fat:
Sat. Fat
1.318 g
Monounsaturated fat:
Mono. Fat
1.521 g
Polyunsaturated fat:
Poly. Fat
0.27 g
| Contains more Poly. FatPolyunsaturated fat | +223.3% |
| Contains more Mono. FatMonounsaturated fat | +13.8% |
~equal in
Saturated fat
~1.318g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.5 g
Glucose:
0.7 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.29 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +141.4% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.8µg | 2.04µg | 52% |
| Selenium | 38.2µg | 14.7µg | 43% |
| Vitamin B6 | 0.06mg | 0.46mg | 31% |
| Vitamin B1 | 0.23mg | 0.043mg | 16% |
| Iron | 1mg | 2.05mg | 13% |
| Potassium | 253mg | 647mg | 12% |
| Vitamin B5 | 0.566mg | 11% | |
| Copper | 0.086mg | 10% | |
| Zinc | 2.1mg | 3.2mg | 10% |
| Vitamin B3 | 4.12mg | 5.581mg | 9% |
| Choline | 43.9mg | 8% | |
| Phosphorus | 289mg | 242mg | 7% |
| Protein | 16.3g | 18.62g | 5% |
| Cholesterol | 64mg | 51mg | 4% |
| Polyunsaturated fat | 0.873g | 0.27g | 4% |
| Vitamin B2 | 0.27mg | 0.213mg | 4% |
| Vitamin E | 0.49mg | 3% | |
| Sodium | 909mg | 853mg | 2% |
| Saturated fat | 1.2g | 1.318g | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin A | 16µg | 3µg | 1% |
| Manganese | 0.015mg | 1% | |
| Folate | 5µg | 1% | |
| Magnesium | 16mg | 20mg | 1% |
| Carbs | 3.1g | 0.64g | 1% |
| Calories | 118kcal | 115kcal | 0% |
| Fats | 4g | 3.69g | 0% |
| Net carbs | 3.1g | 0.64g | N/A |
| Vitamin D | 1IU | 0% | |
| Calcium | 7mg | 5mg | 0% |
| Sugar | 1.2g | 0.29g | N/A |
| Trans fat | 0.148g | N/A | |
| Monounsaturated fat | 1.337g | 1.521g | 0% |
| Omega-3 - EPA | 0.007g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - ALA | 0.017g | N/A | |
| Omega-3 - DPA | 0.012g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.14g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
46%
Minerals Daily Need Coverage Score
58%
56%
Comparison summary
Which food is lower in Saturated fat?
Turkey ham is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Roast beef is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Roast beef is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Roast beef contains less Sodium (difference - 56mg)
Which food is richer in vitamins?
Roast beef is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.