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 B1,2, vitamin B3, vitamin B1, and zinc.
- Daily need coverage for saturated fat for 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.
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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 PhosphorusPhosphorus | +51.3% |
| Contains less SodiumSodium | -47.8% |
| Contains more SeleniumSelenium | +22% |
| Contains more MagnesiumMagnesium | +18.8% |
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +24.9% |
| Contains more IronIron | +56% |
| Contains more ZincZinc | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +59.6% |
| Contains more Vitamin B2Vitamin B2 | +32.2% |
| Contains more Vitamin B3Vitamin B3 | +46.9% |
| Contains more Vitamin B6Vitamin B6 | +665% |
| Contains more Vitamin B12Vitamin B12 | +90% |
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:
21.85 g
Fats:
25.9 g
Carbs:
2.4 g
Water:
45.19 g
Other:
4.66 g
| Contains more CarbsCarbs | +29.2% |
| Contains more WaterWater | +62.6% |
| Contains more ProteinProtein | +34% |
| Contains more FatsFats | +547.5% |
| Contains more OtherOther | +50.3% |
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
9.316 g
Monounsaturated fat:
Mono. Fat
11.127 g
Polyunsaturated fat:
Poly. Fat
2.529 g
| Contains less Sat. FatSaturated fat | -87.1% |
| Contains more Mono. FatMonounsaturated fat | +732.2% |
| Contains more Poly. FatPolyunsaturated fat | +189.7% |
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:
0.44 g
Glucose:
0.52 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +13.6% |
| Contains more GlucoseGlucose | +34.6% |
~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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.978mg | 43% | |
| Copper | 0.357mg | 40% | |
| Saturated fat | 1.2g | 9.316g | 37% |
| Sodium | 909mg | 1740mg | 36% |
| Fats | 4g | 25.9g | 34% |
| Vitamin B6 | 0.06mg | 0.459mg | 31% |
| Vitamin B12 | 0.8µg | 1.52µg | 30% |
| Monounsaturated fat | 1.337g | 11.127g | 24% |
| Vitamin B5 | 1.201mg | 24% | |
| Choline | 93.5mg | 17% | |
| Phosphorus | 289mg | 191mg | 14% |
| Selenium | 38.2µg | 31.3µg | 13% |
| Vitamin B3 | 4.12mg | 6.053mg | 12% |
| Polyunsaturated fat | 0.873g | 2.529g | 11% |
| Protein | 16.3g | 21.85g | 11% |
| Vitamin B1 | 0.23mg | 0.367mg | 11% |
| Calories | 118kcal | 336kcal | 11% |
| Cholesterol | 64mg | 89mg | 8% |
| Zinc | 2.1mg | 2.93mg | 8% |
| Vitamin B2 | 0.27mg | 0.357mg | 7% |
| Iron | 1mg | 1.56mg | 7% |
| Vitamin D | 1µg | 5% | |
| Vitamin D | 41IU | 5% | |
| Vitamin K | 3.2µg | 3% | |
| Vitamin A | 16µg | 0µg | 2% |
| Potassium | 253mg | 316mg | 2% |
| Folate | 3µg | 1% | |
| Vitamin E | 0.22mg | 1% | |
| Magnesium | 16mg | 19mg | 1% |
| Calcium | 7mg | 15mg | 1% |
| Carbs | 3.1g | 2.4g | 0% |
| Net carbs | 3.1g | 2.4g | N/A |
| Sugar | 1.2g | 0.96g | N/A |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.114mg | 0% | |
| Threonine | 0.521mg | 0% | |
| Isoleucine | 0.675mg | 0% | |
| Leucine | 0.929mg | 0% | |
| Lysine | 1.107mg | 0% | |
| Methionine | 0.301mg | 0% | |
| Phenylalanine | 0.481mg | 0% | |
| Valine | 0.668mg | 0% | |
| Histidine | 0.359mg | 0% | |
| Omega-3 - ALA | 0.126g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.084g | N/A | |
| Omega-6 - Linoleic acid | 2.104g | 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%
57%
Minerals Daily Need Coverage Score
58%
91%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Turkey ham contains less Sodium (difference - 831mg)
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