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Turkey ham vs. Turkey breast — In-Depth Nutrition Comparison

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Differences between Turkey ham and Turkey breast

  • Turkey ham is higher in Selenium, Vitamin B12, Phosphorus, Vitamin B1, and Vitamin B2, however, Turkey breast is richer in Vitamin B6, and Vitamin B3.
  • Turkey ham's daily need coverage for Sodium is 37% higher.
  • Turkey ham has 4 times more Vitamin B1 than Turkey breast. While Turkey ham has 0.23mg of Vitamin B1, Turkey breast has only 0.058mg.
  • Turkey breast has less Sodium.

The food types used in this comparison are USDA Commodity, turkey ham, dark meat, smoked, frozen and Turkey, all classes, breast, meat and skin, raw.

Infographic

Turkey ham vs Turkey breast 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 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Contains more ZincZinc +33.8%
Contains more PhosphorusPhosphorus +55.4%
Contains more SeleniumSelenium +70.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +85.7%
Contains more IronIron +20%
Contains less SodiumSodium -93.5%
~equal in Potassium ~275mg

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% 3.2% 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 0% 0.36% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Contains more Vitamin AVitamin A +783.3%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B2Vitamin B2 +134.8%
Contains more Vitamin B12Vitamin B12 +90.5%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more Vitamin B6Vitamin B6 +700%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +198.1%
Contains more ProteinProtein +34.3%
Contains more FatsFats +75.5%
~equal in Water ~70.05g

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
31% 43% 27%
Saturated Fat: Sat. Fat 1.91 g
Monounsaturated Fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Contains less Sat. FatSaturated Fat -37.2%
Contains more Mono. FatMonounsaturated Fat +99%
Contains more Poly. FatPolyunsaturated fat +90.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey ham Turkey breast
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Turkey breast Opinion
Calories 118kcal 157kcal Turkey breast
Protein 16.3g 21.89g Turkey breast
Fats 4g 7.02g Turkey breast
Net carbs 3.1g 0g Turkey ham
Carbs 3.1g 0g Turkey ham
Cholesterol 64mg 65mg Turkey ham
Magnesium 16mg 24mg Turkey breast
Calcium 7mg 13mg Turkey breast
Potassium 253mg 275mg Turkey breast
Iron 1mg 1.2mg Turkey breast
Sugar 1.2g Turkey breast
Copper 0.074mg Turkey breast
Zinc 2.1mg 1.57mg Turkey ham
Phosphorus 289mg 186mg Turkey ham
Sodium 909mg 59mg Turkey breast
Vitamin A 53IU 6IU Turkey ham
Vitamin A 16µg 2µg Turkey ham
Manganese 0.018mg Turkey breast
Selenium 38.2µg 22.4µg Turkey ham
Vitamin B1 0.23mg 0.058mg Turkey ham
Vitamin B2 0.27mg 0.115mg Turkey ham
Vitamin B3 4.12mg 5.2mg Turkey breast
Vitamin B5 0.621mg Turkey breast
Vitamin B6 0.06mg 0.48mg Turkey breast
Vitamin B12 0.8µg 0.42µg Turkey ham
Folate 7µg Turkey breast
Saturated Fat 1.2g 1.91g Turkey ham
Monounsaturated Fat 1.337g 2.66g Turkey breast
Polyunsaturated fat 0.873g 1.66g Turkey breast
Tryptophan 0.242mg Turkey breast
Threonine 0.957mg Turkey breast
Isoleucine 1.099mg Turkey breast
Leucine 1.704mg Turkey breast
Lysine 1.996mg Turkey breast
Methionine 0.616mg Turkey breast
Phenylalanine 0.857mg Turkey breast
Valine 1.141mg Turkey breast
Histidine 0.66mg Turkey breast
Omega-3 - DHA 0.01g Turkey breast
Omega-3 - DPA 0.01g Turkey breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Turkey breast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Turkey ham
27%
Turkey breast
Minerals Daily Need Coverage Score
58%
Turkey ham
37%
Turkey breast

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 0.71g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Turkey breast
Turkey breast is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Turkey breast
Turkey breast contains less Sodium (difference - 850mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.