Turkey ham vs. Salami — In-Depth Nutrition Comparison
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How are Turkey ham and Salami different?
- Turkey ham is higher in Phosphorus, and Selenium, however, Salami is richer in Vitamin B6, Vitamin B12, Vitamin B3, Vitamin B1, and Zinc.
- Daily need coverage for Saturated Fat from Salami is 41% higher.
- Turkey ham contains 2 times more Phosphorus than Salami. While Turkey ham contains 289mg of Phosphorus, Salami contains only 191mg.
- Turkey ham has less Cholesterol.
USDA Commodity, turkey ham, dark meat, smoked, frozen and Salami, cooked, beef and pork are the varieties used in this article.
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.
Contains
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Phosphorus
+51.3%
Contains
less
Sodium
-47.8%
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Selenium
+22%
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Calcium
+114.3%
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Iron
+56%
Contains
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Magnesium
+18.8%
Contains
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Potassium
+24.9%
Contains
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Zinc
+39.5%
Contains
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Phosphorus
+51.3%
Contains
less
Sodium
-47.8%
Contains
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Selenium
+22%
Contains
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Calcium
+114.3%
Contains
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Iron
+56%
Contains
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Magnesium
+18.8%
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Potassium
+24.9%
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Zinc
+39.5%
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.
:
10
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Vitamin A
+∞%
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Vitamin B1
+59.6%
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Vitamin B2
+32.2%
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Vitamin B3
+46.9%
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Vitamin B6
+665%
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Vitamin B12
+90%
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Vitamin A
+∞%
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Vitamin B1
+59.6%
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Vitamin B2
+32.2%
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Vitamin B3
+46.9%
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Vitamin B6
+665%
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Vitamin B12
+90%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+29.2%
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Water
+62.6%
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Protein
+34%
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Fats
+547.5%
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Other
+50.3%
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
21.85 g
Fats:
25.9 g
Carbs:
2.4 g
Water:
45.19 g
Other:
4.66 g
Contains
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Carbs
+29.2%
Contains
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Water
+62.6%
Contains
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Protein
+34%
Contains
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Fats
+547.5%
Contains
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Other
+50.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-87.1%
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Monounsaturated Fat
+732.2%
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Polyunsaturated fat
+189.7%
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Saturated Fat:
9.316 g
Monounsaturated Fat:
11.127 g
Polyunsaturated fat:
2.529 g
Contains
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Saturated Fat
-87.1%
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Monounsaturated Fat
+732.2%
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Polyunsaturated fat
+189.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+13.6%
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Glucose
+34.6%
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:
0.44 g
Glucose:
0.52 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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Sucrose
+13.6%
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Glucose
+34.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Sugar | |||
Rich in minerals | |||
Rich in vitamins |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 3.1g | 2.4g | |
Protein | 16.3g | 21.85g | |
Fats | 4g | 25.9g | |
Carbs | 3.1g | 2.4g | |
Calories | 118kcal | 336kcal | |
Sugar | 1.2g | 0.96g | |
Calcium | 7mg | 15mg | |
Iron | 1mg | 1.56mg | |
Magnesium | 16mg | 19mg | |
Phosphorus | 289mg | 191mg | |
Potassium | 253mg | 316mg | |
Sodium | 909mg | 1740mg | |
Zinc | 2.1mg | 2.93mg | |
Copper | 0.357mg | ||
Manganese | 0.978mg | ||
Selenium | 38.2µg | 31.3µg | |
Vitamin A | 53IU | 0IU | |
Vitamin A RAE | 16µg | 0µg | |
Vitamin E | 0.22mg | ||
Vitamin D | 41IU | ||
Vitamin D | 1µg | ||
Vitamin B1 | 0.23mg | 0.367mg | |
Vitamin B2 | 0.27mg | 0.357mg | |
Vitamin B3 | 4.12mg | 6.053mg | |
Vitamin B5 | 1.201mg | ||
Vitamin B6 | 0.06mg | 0.459mg | |
Folate | 3µg | ||
Vitamin B12 | 0.8µg | 1.52µg | |
Vitamin K | 3.2µg | ||
Tryptophan | 0.114mg | ||
Threonine | 0.521mg | ||
Isoleucine | 0.675mg | ||
Leucine | 0.929mg | ||
Lysine | 1.107mg | ||
Methionine | 0.301mg | ||
Phenylalanine | 0.481mg | ||
Valine | 0.668mg | ||
Histidine | 0.359mg | ||
Cholesterol | 64mg | 89mg | |
Trans Fat | 0.586g | ||
Saturated Fat | 1.2g | 9.316g | |
Monounsaturated Fat | 1.337g | 11.127g | |
Polyunsaturated fat | 0.873g | 2.529g | |
Omega-6 - Eicosadienoic acid | 0.084g | ||
Omega-6 - Linoleic acid | 2.104g | ||
Omega-3 - ALA | 0.126g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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
26%
58%
Minerals Daily Need Coverage Score
58%
91%
Comparison summary
Which food contains less Sodium?
Turkey ham contains less Sodium (difference - 831mg)
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 8.116g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey ham is cheaper (difference - $2.7)
Which food is lower in Sugar?
Salami is lower in Sugar (difference - 0.24g)
Which food is richer in minerals?
Salami is relatively richer in minerals
Which food is richer in vitamins?
Salami is relatively richer in vitamins