Turkey meat vs. Ham — Health Impact and Nutrition Comparison

Culinary world

Turkey meat is fresh white meat, usually oven-roasted with different herbs and spices. They are usually associated with cranberry sauce and some pies. However, another way turkey meat can be served is by cold cuts. Turkey cold cuts can be eaten with fancy dry wine accompanied by a meat and cheese selection board. It is preferable to have smoked turkey breast cuts with wine. Turkey cold cuts can also be part of a healthy salad or a healthy sandwich.

Cured ham is mostly served as cold cuts; it is processed meat. They are mainly used as pizza toppings, the famous Croque Monsieur, and the Cubano. When they are part of sandwiches, they are mostly a couple of slices which are even below the recommended moderate amounts. Thus they do not cause any health problems. In addition to cold cuts, ham is served as a Christmas dinner in Europe. It is also part of a good charcuterie board that goes well with a dry red wine.

Shelf life

There is a reason that ham was part of the human diet in the 2nd century BC because it is cured, salted, and even smoked. A pork leg that is salted and cured becomes ham, and this can even stay unrefrigerated if kept in proper conditions. These conditions are humidity and direct sunlight. This prevents it from rotting and spoiling. Turkey meat, on the other hand, needs refrigeration and has a shorter shelf life.

Religious aspect

In some religions, like the Jewish and Islamic religions, pork meat is forbidden and thus cannot be consumed. This affects a lot of aspects of ham. For example, in the Arab world, it is hard to find ham, and if it is available, it is usually more expensive than it is usually.

Price

Turkey meat is cheaper compared to ham. Ham, more often than usual, is considered a delicate cold cut. However, cheap cuts are also available in the market. As the quality of pork and the smokiness increase, it becomes more expensive if the ham is boneless.

Macronutrients

While looking at the macronutrient comparison chart, it is clear that ham is slightly richer in water, while turkey meat is higher in protein and fats. Read more detailed information in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turkey meat

2

:

3

Ham

Contains more Protein +36.4%

Contains more Fats +33.6%

Contains more Carbs +2400%

Contains more Other +810.4%

Equal in Water - 67.67

Turkey meat

Protein: 28.55 g

Fats: 7.39 g

Carbs: 0.06 g

Water: 63.52 g

Other: 0.48 g

Ham

Protein: 20.93 g

Fats: 5.53 g

Carbs: 1.5 g

Water: 67.67 g

Other: 4.37 g

Contains more Protein +36.4%

Contains more Fats +33.6%

Contains more Carbs +2400%

Contains more Other +810.4%

Equal in Water - 67.67

Proteins

Turkey meat is richer in protein by nearly 1.5 times compared to ham. Turkey meat contains 28g of protein, whereas ham contains 20g.

When we dissect the protein profile of both turkey meat and ham, we find that they are rich in all the essential amino acids that we require daily to be consumed from the diet.

Fats

Turkey meat has a higher fat content compared to ham. Turkey meat contains 7.5g of fat, whereas ham contains 5.5g.

However, both are below the 10% required daily value threshold. They are mostly made of unsaturated fats. Turkey meat is mostly richer in polyunsaturated fats. 

Cholesterol

Turkey meat contains higher amounts of cholesterol compared to ham. Turkey meat contains 109 mg of cholesterol which is double the amount that ham contains. Taking into consideration the daily upper limit is 300mg.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Turkey meat

2

:

1

Ham

Contains more Polyunsaturated fat +292.4%

Contains less Saturated Fat -16%

Equal in Monounsaturated Fat - 2.62

Turkey meat

Saturated Fat: 2.155 g

Monounsaturated Fat: 2.647 g

Polyunsaturated fat: 2.119 g

Ham

Saturated Fat: 1.81 g

Monounsaturated Fat: 2.62 g

Polyunsaturated fat: 0.54 g

Contains more Polyunsaturated fat +292.4%

Contains less Saturated Fat -16%

Equal in Monounsaturated Fat - 2.62

Carbs

Turkey meat contains nearly 0g of carbs, whereas ham contains 1.5g, which is still considered negligible.

Calories

Turkey meat is higher in calories compared to ham. Turkey meat contains 44 calories more than ham. They are classified as medium-calorie foods. 

Glycemic index

Both turkey meat and ham have a glycemic index that is equal to 0.

Minerals

Turkey meat, compared to ham, is richer in phosphorus, copper, calcium, selenium, and magnesium. On the other hand, ham is richer in zinc, potassium, manganese, and iron. 

It is important to take into consideration the high amounts of sodium in ham. Ham contains 1200mg of sodium which is more than 50% of the daily recommended value. Hence, people with a risk of high blood pressure should reduce ham consumption.

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 meat

6

:

4

Ham

Contains more Calcium +75%

Contains more Magnesium +114.3%

Contains more Phosphorus +13.8%

Contains less Sodium -91.4%

Contains more Copper +17.7%

Contains more Selenium +52.8%

Contains more Iron +35.8%

Contains more Potassium +20.1%

Contains more Zinc +16.1%

Contains more Manganese +285.7%

Turkey meat

Ham

Contains more Calcium +75%

Contains more Magnesium +114.3%

Contains more Phosphorus +13.8%

Contains less Sodium -91.4%

Contains more Copper +17.7%

Contains more Selenium +52.8%

Contains more Iron +35.8%

Contains more Potassium +20.1%

Contains more Zinc +16.1%

Contains more Manganese +285.7%

Vitamins

Turkey meat is richer in vitamins B2, B3, B5, B6, and B12. In addition to the B complex vitamins, it is also richer in folate and vitamin A. However, the amount of folate is not of high relevance. In comparison, ham is richer in vitamins B1, E, and D.

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 meat

7

:

3

Ham

Contains more Vitamin A +∞%

Contains more Vitamin B2 +39.1%

Contains more Vitamin B3 +138%

Contains more Vitamin B5 +135.2%

Contains more Vitamin B6 +54%

Contains more Folate +200%

Contains more Vitamin B12 +56.9%

Contains more Vitamin E +257.1%

Contains more Vitamin D +100%

Contains more Vitamin B1 +1575.6%

Turkey meat

Ham

Contains more Vitamin A +∞%

Contains more Vitamin B2 +39.1%

Contains more Vitamin B3 +138%

Contains more Vitamin B5 +135.2%

Contains more Vitamin B6 +54%

Contains more Folate +200%

Contains more Vitamin B12 +56.9%

Contains more Vitamin E +257.1%

Contains more Vitamin D +100%

Contains more Vitamin B1 +1575.6%

Keto

Turkey meat and ham are both suitable for the keto diet. Their glycemic index is 0, and their carb content is negligible. They are one of the most recommended sources of proteins to be consumed in the keto diet.

Vegan

Both turkey meat and ham are animal-source proteins that are not consumed in the vegan diet. If you are searching for vegan meat alternatives, please visit here. 

Cardiovascular health

Consumption of turkey meat is linked with reduced risks of developing cardiovascular diseases. It is positively associated with longevity and survival. Risks of developing cardiovascular disease were decreased by 19% when red meat was replaced by turkey meat and mostly white meat. This shows that turkey meat is a good alternative to red meat to reduce cardiovascular diseases and maintain a healthy balanced diet (1)(2)(3). 

There is no association between moderate amounts of cured ham and the development of cardiovascular diseases. However, an important aspect of ham is the content of sodium, which needs to be taken into consideration. Prolonged exposure to high levels of sodium can cause negative effects on overall health. In addition to that, if the individual is hypertensive, the ham should be avoided or eaten in less than moderate amounts keeping track of the sodium intake (4).

Diabetes and obesity

The difference between turkey meat and ham is that turkey meat is fresh meat, whereas ham is processed cured meat. The levels of sodium and nitrates are higher in processed meat compared to fresh meat. All these have a factor in diabetes and obesity. However, in moderation and in lower quantities, they shouldn't cause health problems for healthy individuals. Data shows that replacing the protein source in diets with fresh white meat reduces the risks of developing type 2 diabetes, metabolic disorders, and obesity. When it comes to diabetes and obesity, turkey meat is a better option (5)(6)(7).

Cancer

Turkey meat has no direct relationship with increasing the risks of cancer. However, a study shows that consumption of poultry meat, in this case, turkey meat, has decreased the risk of developing lung cancer by 10%.

In comparison, ham high in sodium has a direct relationship with increased risks of developing gastric cancer (8)(9).

Concerning overall health impacts, turkey meat is a better alternative to ham. This is because turkey meat is white meat, whereas ham is cured processed red meat. Overall, turkey meat provides a healthier dietary profile regarding its health impacts and weight loss effects.