Turkey leg vs. Ham — In-Depth Nutrition Comparison
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What are the differences between Turkey leg and Ham?
- Turkey leg is higher in Vitamin B5, Selenium, Copper, and Polyunsaturated fat, yet Ham is higher in Vitamin B1, Vitamin B12, and Vitamin B3.
- Ham's daily need coverage for Vitamin B1 is 56% more.
- Turkey leg has 3 times more Polyunsaturated fat than Ham. While Turkey leg has 1.83g of Polyunsaturated fat, Ham has only 0.54g.
- The amount of Cholesterol in Ham is lower.
We used Turkey, all classes, leg, meat and skin, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types 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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +112.5% |
| Contains more IronIron | +16.2% |
| Contains more CopperCopper | +79.7% |
| Contains less SodiumSodium | -93.8% |
| Contains more SeleniumSelenium | +35.4% |
| Contains more PhosphorusPhosphorus | +10.7% |
| Contains more ManganeseManganese | +145.5% |
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 B5Vitamin B5 | +170.5% |
| Contains more FolateFolate | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +879.2% |
| Contains more Vitamin B3Vitamin B3 | +36.5% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more Vitamin B12Vitamin B12 | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.54 g
Fats:
6.72 g
Carbs:
0 g
Water:
72.69 g
Other:
1.05 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +21.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +316.2% |
~equal in
Protein
~20.93g
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.06 g
Monounsaturated Fat:
Mono. Fat
2.06 g
Polyunsaturated fat:
Poly. Fat
1.83 g
Saturated Fat:
Sat. Fat
1.81 g
Monounsaturated Fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Poly. FatPolyunsaturated fat | +238.9% |
| Contains less Sat. FatSaturated Fat | -12.1% |
| Contains more Mono. FatMonounsaturated Fat | +27.2% |
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 Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 144kcal | 145kcal |
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| Protein | 19.54g | 20.93g |
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| Fats | 6.72g | 5.53g |
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| Net carbs | 0g | 1.5g |
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| Carbs | 0g | 1.5g |
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| Cholesterol | 71mg | 53mg |
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| Vitamin D | 32IU |
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| Magnesium | 21mg | 14mg |
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| Calcium | 17mg | 8mg |
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| Potassium | 273mg | 287mg |
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| Iron | 1.72mg | 1.48mg |
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| Copper | 0.142mg | 0.079mg |
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| Zinc | 3.09mg | 2.88mg |
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| Phosphorus | 177mg | 196mg |
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| Sodium | 74mg | 1203mg |
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| Vitamin A | 3IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 0.8µg |
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| Manganese | 0.022mg | 0.054mg |
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| Selenium | 26.4µg | 19.5µg |
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| Vitamin B1 | 0.077mg | 0.754mg |
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| Vitamin B2 | 0.211mg | 0.202mg |
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| Vitamin B3 | 2.947mg | 4.023mg |
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| Vitamin B5 | 1.09mg | 0.403mg |
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| Vitamin B6 | 0.34mg | 0.4mg |
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| Vitamin B12 | 0.39µg | 0.65µg |
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| Folate | 10µg | 3µg |
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| Choline | 85.1mg |
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| Saturated Fat | 2.06g | 1.81g |
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| Monounsaturated Fat | 2.06g | 2.62g |
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| Polyunsaturated fat | 1.83g | 0.54g |
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| Tryptophan | 0.219mg | 0.251mg |
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| Threonine | 0.861mg | 0.931mg |
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| Isoleucine | 0.998mg | 0.918mg |
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| Leucine | 1.537mg | 1.661mg |
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| Lysine | 1.809mg | 1.775mg |
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| Methionine | 0.557mg | 0.553mg |
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| Phenylalanine | 0.769mg | 0.904mg |
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| Valine | 1.028mg | 0.908mg |
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| Histidine | 0.598mg | 0.75mg |
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| Omega-3 - DHA | 0.03g | 0g |
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| Omega-3 - DPA | 0.02g | 0g |
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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 | Equal | |
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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
25%
45%
Minerals Daily Need Coverage Score
47%
55%
Comparison summary
Which food is lower in Sugar?
Turkey leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Turkey leg contains less Sodium (difference - 1129mg)
Which food is cheaper?
Turkey leg is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 0.25g)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.