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

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Summary of differences between turkey leg and turkey ham

  • Turkey leg has more vitamin B6, zinc, and iron, while turkey ham has more selenium, vitamin B12, phosphorus, vitamin B1, and vitamin B3.
  • Turkey ham covers your daily need for sodium, 36% more than turkey leg.
  • Turkey leg contains 6 times more vitamin B6 than turkey ham. While turkey leg contains 0.34mg of vitamin B6, turkey ham contains only 0.06mg.
  • The amount of saturated fat in turkey ham is lower.

These are the specific foods used in this comparison Turkey, all classes, leg, meat, and skin, raw and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Turkey leg vs Turkey ham 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 15% 5.1% 24% 65% 47% 84% 76% 9.7% 2.9% 144%
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%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +142.9%
Contains more IronIron +72%
Contains more CopperCopper +∞%
Contains more ZincZinc +47.1%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +63.3%
Contains more SeleniumSelenium +44.7%
~equal in Potassium ~253mg

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% 0.33% 0% 0% 19% 49% 55% 65% 78% 49% 0% 7.5% 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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +198.7%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B12Vitamin B12 +105.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey leg Turkey ham DV% diff.
Sodium 74mg 909mg 36%
Vitamin B6 0.34mg 0.06mg 22%
Vitamin B5 1.09mg 22%
Selenium 26.4µg 38.2µg 21%
Vitamin B12 0.39µg 0.8µg 17%
Copper 0.142mg 16%
Phosphorus 177mg 289mg 16%
Vitamin B1 0.077mg 0.23mg 13%
Zinc 3.09mg 2.1mg 9%
Iron 1.72mg 1mg 9%
Vitamin B3 2.947mg 4.12mg 7%
Protein 19.54g 16.3g 6%
Polyunsaturated fat 1.83g 0.873g 6%
Vitamin B2 0.211mg 0.27mg 5%
Saturated fat 2.06g 1.2g 4%
Fats 6.72g 4g 4%
Folate 10µg 3%
Cholesterol 71mg 64mg 2%
Vitamin A 1µg 16µg 2%
Monounsaturated fat 2.06g 1.337g 2%
Calories 144kcal 118kcal 1%
Manganese 0.022mg 1%
Potassium 273mg 253mg 1%
Calcium 17mg 7mg 1%
Magnesium 21mg 16mg 1%
Carbs 0g 3.1g 1%
Net carbs 0g 3.1g N/A
Sugar 1.2g N/A
Tryptophan 0.219mg 0%
Threonine 0.861mg 0%
Isoleucine 0.998mg 0%
Leucine 1.537mg 0%
Lysine 1.809mg 0%
Methionine 0.557mg 0%
Phenylalanine 0.769mg 0%
Valine 1.028mg 0%
Histidine 0.598mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more ProteinProtein +19.9%
Contains more FatsFats +68%
Contains more CarbsCarbs +∞%
Contains more OtherOther +195.2%
~equal in Water ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 35% 31%
Saturated fat: Sat. Fat 2.06 g
Monounsaturated fat: Mono. Fat 2.06 g
Polyunsaturated fat: Poly. Fat 1.83 g
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains more Mono. FatMonounsaturated fat +54.1%
Contains more Poly. FatPolyunsaturated fat +109.6%
Contains less Sat. FatSaturated fat -41.7%

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.