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Ham vs. Turkey meat — In-Depth Nutrition Comparison

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Significant differences between ham and turkey meat

  • Ham has more vitamin B1; however, turkey meat is richer in vitamin B3, selenium, vitamin B6, vitamin B12, vitamin B5, and vitamin B2.
  • Ham covers your daily vitamin B1 needs 59% more than turkey meat.
  • Turkey meat has 12 times less sodium than ham. Ham has 1203mg of sodium, while turkey meat has 103mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

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.
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more PotassiumPotassium +20.1%
Contains more IronIron +35.8%
Contains more ZincZinc +16.1%
Contains more ManganeseManganese +285.7%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +75%
Contains more CopperCopper +17.7%
Contains more PhosphorusPhosphorus +13.8%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +52.8%

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.
Ham
Ham
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 4% 1.4% 11% 65% 179% 57% 142% 128% 0% 6.8%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +1575.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +138%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin B6Vitamin B6 +54%
Contains more Vitamin B12Vitamin B12 +56.9%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Turkey meat DV% diff.
Vitamin B1 0.754mg 0.045mg 59%
Sodium 1203mg 103mg 48%
Vitamin B3 4.023mg 9.573mg 35%
Cholesterol 53mg 109mg 19%
Selenium 19.5µg 29.8µg 19%
Vitamin B6 0.4mg 0.616mg 17%
Protein 20.93g 28.55g 15%
Vitamin B12 0.65µg 1.02µg 15%
Vitamin B5 0.403mg 0.948mg 11%
Polyunsaturated fat 0.54g 2.119g 11%
Vitamin B2 0.202mg 0.281mg 6%
Iron 1.48mg 1.09mg 5%
Magnesium 14mg 30mg 4%
Zinc 2.88mg 2.48mg 4%
Phosphorus 196mg 223mg 4%
Fats 5.53g 7.39g 3%
Calories 145kcal 189kcal 2%
Vitamin D* 32 IU 15 IU 2%
Vitamin D 0.8µg 0.4µg 2%
Copper 0.079mg 0.093mg 2%
Manganese 0.054mg 0.014mg 2%
Folate 3µg 9µg 2%
Saturated fat 1.81g 2.155g 2%
Calcium 8mg 14mg 1%
Potassium 287mg 239mg 1%
Vitamin A 0µg 12µg 1%
Vitamin E 0.25mg 0.07mg 1%
Protein per 100 calories 14g 15g N/A
Calories per 10 g protein 69kcal 66kcal N/A
Weight per 100 calories 69g 53g N/A
Unsaturated / Saturated Fat ratio 1.7 2.2 N/A
Net carbs 1.5g 0.06g N/A
Carbs 1.5g 0.06g 0%
Trans fat 0.101g N/A
Choline 85.1mg 87.4mg 0%
Monounsaturated fat 2.62g 2.647g 0%
Tryptophan 0.251mg 0.291mg 0%
Threonine 0.931mg 1.004mg 0%
Isoleucine 0.918mg 0.796mg 0%
Leucine 1.661mg 1.925mg 0%
Lysine 1.775mg 2.282mg 0%
Methionine 0.553mg 0.724mg 0%
Phenylalanine 0.904mg 0.903mg 0%
Valine 0.908mg 0.902mg 0%
Histidine 0.75mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 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 CarbsCarbs +2400%
Contains more OtherOther +810.4%
Contains more ProteinProtein +36.4%
Contains more FatsFats +33.6%
~equal in Water ~63.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -16%
Contains more Poly. FatPolyunsaturated fat +292.4%
~equal in Monounsaturated fat ~2.647g

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. 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.