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

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What are the main differences between Turkey ham and Turkey meat?

  • Turkey ham is richer in Vitamin B1, Selenium, and Phosphorus, yet Turkey meat is richer in Vitamin B6, Vitamin B3, and Vitamin B12.
  • Turkey meat's daily need coverage for Vitamin B6 is 43% higher.
  • Turkey ham has 9 times more Sodium than Turkey meat. Turkey ham has 909mg of Sodium, while Turkey meat has 103mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Turkey, whole, meat and skin, cooked, roasted types in this comparison.

Infographic

Turkey ham vs Turkey meat infographic
Infographic link

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 +29.6%
Contains more Selenium +28.2%
Contains more Calcium +100%
Contains more Magnesium +87.5%
Contains less Sodium -88.7%
Contains more Zinc +18.1%
Equal in Iron - 1.09
Equal in Potassium - 239
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.1% 38% 11% 124% 22% 119% 57% 0% 0% 208%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.2% 41% 21% 96% 21% 13% 68% 31% 1.8% 163%
Contains more Phosphorus +29.6%
Contains more Selenium +28.2%
Contains more Calcium +100%
Contains more Magnesium +87.5%
Contains less Sodium -88.7%
Contains more Zinc +18.1%
Equal in Iron - 1.09
Equal in Potassium - 239

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 +35.9%
Contains more Vitamin B1 +411.1%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +926.7%
Contains more Vitamin B12 +27.5%
Equal in Vitamin B2 - 0.281
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.2% 0% 0% 0% 58% 62% 77% 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 2.3% 1.4% 12% 0% 11% 65% 179% 57% 142% 6.8% 128% 48% 0%
Contains more Vitamin A +35.9%
Contains more Vitamin B1 +411.1%
Contains more Vitamin B3 +132.4%
Contains more Vitamin B6 +926.7%
Contains more Vitamin B12 +27.5%
Equal in Vitamin B2 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +5066.7%
Contains more Water +15.7%
Contains more Other +545.8%
Contains more Protein +75.2%
Contains more Fats +84.8%
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Carbs +5066.7%
Contains more Water +15.7%
Contains more Other +545.8%
Contains more Protein +75.2%
Contains more Fats +84.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -44.3%
Contains more Monounsaturated Fat +98%
Contains more Polyunsaturated fat +142.7%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains less Saturated Fat -44.3%
Contains more Monounsaturated Fat +98%
Contains more Polyunsaturated fat +142.7%

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 meat
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Turkey meat Opinion
Net carbs 3.1g 0.06g Turkey ham
Protein 16.3g 28.55g Turkey meat
Fats 4g 7.39g Turkey meat
Carbs 3.1g 0.06g Turkey ham
Calories 118kcal 189kcal Turkey meat
Sugar 1.2g 0g Turkey meat
Calcium 7mg 14mg Turkey meat
Iron 1mg 1.09mg Turkey meat
Magnesium 16mg 30mg Turkey meat
Phosphorus 289mg 223mg Turkey ham
Potassium 253mg 239mg Turkey ham
Sodium 909mg 103mg Turkey meat
Zinc 2.1mg 2.48mg Turkey meat
Copper 0.093mg Turkey meat
Manganese 0.014mg Turkey meat
Selenium 38.2µg 29.8µg Turkey ham
Vitamin A 53IU 39IU Turkey ham
Vitamin A RAE 16µg 12µg Turkey ham
Vitamin E 0.07mg Turkey meat
Vitamin D 15IU Turkey meat
Vitamin D 0.4µg Turkey meat
Vitamin B1 0.23mg 0.045mg Turkey ham
Vitamin B2 0.27mg 0.281mg Turkey meat
Vitamin B3 4.12mg 9.573mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.06mg 0.616mg Turkey meat
Folate 9µg Turkey meat
Vitamin B12 0.8µg 1.02µg Turkey meat
Choline 87.4mg Turkey meat
Tryptophan 0.291mg Turkey meat
Threonine 1.004mg Turkey meat
Isoleucine 0.796mg Turkey meat
Leucine 1.925mg Turkey meat
Lysine 2.282mg Turkey meat
Methionine 0.724mg Turkey meat
Phenylalanine 0.903mg Turkey meat
Valine 0.902mg Turkey meat
Histidine 0.749mg Turkey meat
Cholesterol 64mg 109mg Turkey ham
Trans Fat 0.101g Turkey ham
Saturated Fat 1.2g 2.155g Turkey ham
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Monounsaturated Fat 1.337g 2.647g Turkey meat
Polyunsaturated fat 0.873g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
58%
Turkey ham
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 806mg)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 45mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 0.955g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey ham
Turkey ham is cheaper (difference - $2)
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.

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.