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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.
Contains more Phosphorus +55.4%
Contains more Zinc +33.8%
Contains more Selenium +70.5%
Contains more Calcium +85.7%
Contains more Iron +20%
Contains more Magnesium +50%
Contains less Sodium -93.5%
Equal in Potassium - 275
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 12% 124% 23% 119% 58% 0% 0% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 45% 18% 80% 25% 8% 43% 25% 3% 123%
Contains more Phosphorus +55.4%
Contains more Zinc +33.8%
Contains more Selenium +70.5%
Contains more Calcium +85.7%
Contains more Iron +20%
Contains more Magnesium +50%
Contains less Sodium -93.5%
Equal in Potassium - 275

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 A +783.3%
Contains more Vitamin B1 +296.6%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B12 +90.5%
Contains more Vitamin B3 +26.2%
Contains more Vitamin B6 +700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 58% 63% 78% 0% 14% 0% 100% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 15% 27% 98% 38% 111% 6% 53% 0% 0%
Contains more Vitamin A +783.3%
Contains more Vitamin B1 +296.6%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B12 +90.5%
Contains more Vitamin B3 +26.2%
Contains more Vitamin B6 +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +198.1%
Contains more Protein +34.3%
Contains more Fats +75.5%
Equal in Water - 70.05
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 Carbs +∞%
Contains more Other +198.1%
Contains more Protein +34.3%
Contains more Fats +75.5%
Equal in Water - 70.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +99%
Contains more Polyunsaturated fat +90.1%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
31% 43% 27%
Saturated Fat: 1.91 g
Monounsaturated Fat: 2.66 g
Polyunsaturated fat: 1.66 g
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +99%
Contains more Polyunsaturated 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
Net carbs 3.1g 0g Turkey ham
Protein 16.3g 21.89g Turkey breast
Fats 4g 7.02g Turkey breast
Carbs 3.1g 0g Turkey ham
Calories 118kcal 157kcal Turkey breast
Sugar 1.2g Turkey breast
Calcium 7mg 13mg Turkey breast
Iron 1mg 1.2mg Turkey breast
Magnesium 16mg 24mg Turkey breast
Phosphorus 289mg 186mg Turkey ham
Potassium 253mg 275mg Turkey breast
Sodium 909mg 59mg Turkey breast
Zinc 2.1mg 1.57mg Turkey ham
Copper 0.074mg Turkey breast
Manganese 0.018mg Turkey breast
Selenium 38.2µg 22.4µg Turkey ham
Vitamin A 53IU 6IU Turkey ham
Vitamin A RAE 16µg 2µg 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
Folate 7µg Turkey breast
Vitamin B12 0.8µg 0.42µg Turkey ham
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
Cholesterol 64mg 65mg Turkey ham
Saturated Fat 1.2g 1.91g Turkey ham
Omega-3 - DHA 0.01g Turkey breast
Omega-3 - DPA 0.01g Turkey breast
Monounsaturated Fat 1.337g 2.66g Turkey breast
Polyunsaturated fat 0.873g 1.66g Turkey breast

Which food is preferable for your diet?

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