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.

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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.

Turkey ham

Turkey meat

Contains more PhosphorusPhosphorus	+29.6%
Contains more SeleniumSelenium	+28.2%

Contains more MagnesiumMagnesium	+87.5%
Contains more CalciumCalcium	+100%
Contains more ZincZinc	+18.1%
Contains less SodiumSodium	-88.7%

~equal in Potassium ~239mg

~equal in Iron ~1.09mg

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.

Turkey ham

Turkey meat

Contains more Vitamin AVitamin A	+33.3%
Contains more Vitamin B1Vitamin B1	+411.1%

Contains more Vitamin B3Vitamin B3	+132.4%
Contains more Vitamin B6Vitamin B6	+926.7%
Contains more Vitamin B12Vitamin B12	+27.5%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.281mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.06mg	0.616mg	43%
Sodium	909mg	103mg	35%
Vitamin B3	4.12mg	9.573mg	34%
Protein	16.3g	28.55g	25%
Vitamin B5		0.948mg	19%
Choline		87.4mg	16%
Cholesterol	64mg	109mg	15%
Vitamin B1	0.23mg	0.045mg	15%
Selenium	38.2µg	29.8µg	15%
Copper		0.093mg	10%
Vitamin B12	0.8µg	1.02µg	9%
Phosphorus	289mg	223mg	9%
Polyunsaturated fat	0.873g	2.119g	8%
Fats	4g	7.39g	5%
Saturated fat	1.2g	2.155g	4%
Calories	118kcal	189kcal	4%
Zinc	2.1mg	2.48mg	3%
Monounsaturated fat	1.337g	2.647g	3%
Magnesium	16mg	30mg	3%
Vitamin D		15IU	2%
Vitamin D		0.4µg	2%
Folate		9µg	2%
Manganese		0.014mg	1%
Vitamin B2	0.27mg	0.281mg	1%
Iron	1mg	1.09mg	1%
Carbs	3.1g	0.06g	1%
Calcium	7mg	14mg	1%
Net carbs	3.1g	0.06g	N/A
Potassium	253mg	239mg	0%
Sugar	1.2g	0g	N/A
Vitamin E		0.07mg	0%
Vitamin A	16µg	12µg	0%
Trans fat		0.101g	N/A
Tryptophan		0.291mg	0%
Threonine		1.004mg	0%
Isoleucine		0.796mg	0%
Leucine		1.925mg	0%
Lysine		2.282mg	0%
Methionine		0.724mg	0%
Phenylalanine		0.903mg	0%
Valine		0.902mg	0%
Histidine		0.749mg	0%
Omega-3 - EPA		0.008g	N/A
Omega-3 - DHA		0.005g	N/A
Omega-3 - ALA		0.105g	N/A
Omega-3 - DPA		0.008g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.003g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.01g	N/A
Omega-6 - Eicosadienoic acid		0.014g	N/A
Omega-6 - Linoleic acid		1.841g	N/A