Turkey breast vs. Ham — In-Depth Nutrition Comparison
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A recap on the differences between turkey breast and ham
- Turkey breast has more vitamin B3, vitamin B6, selenium, and polyunsaturated fat; however, ham is higher in vitamin B1, zinc, vitamin B12, and vitamin B2.
- Ham covers your daily vitamin B1 needs 58% more than turkey breast.
- Ham contains 3 times less polyunsaturated fat than turkey breast. Turkey breast contains 1.66g of polyunsaturated fat, while ham contains 0.54g.
- Turkey breast has less sodium.
Food varieties used in this article are Turkey, all classes, breast, meat, and skin, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +71.4% |
| Contains more CalciumCalcium | +62.5% |
| Contains less SodiumSodium | -95.1% |
| Contains more SeleniumSelenium | +14.9% |
| Contains more IronIron | +23.3% |
| Contains more ZincZinc | +83.4% |
| Contains more ManganeseManganese | +200% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +29.3% |
| Contains more Vitamin B5Vitamin B5 | +54.1% |
| Contains more Vitamin B6Vitamin B6 | +20% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1200% |
| Contains more Vitamin B2Vitamin B2 | +75.7% |
| Contains more Vitamin B12Vitamin B12 | +54.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.058mg | 0.754mg | 58% |
| Sodium | 59mg | 1203mg | 50% |
| Choline | 85.1mg | 15% | |
| Zinc | 1.57mg | 2.88mg | 12% |
| Vitamin B12 | 0.42µg | 0.65µg | 10% |
| Vitamin B2 | 0.115mg | 0.202mg | 7% |
| Vitamin B3 | 5.2mg | 4.023mg | 7% |
| Polyunsaturated fat | 1.66g | 0.54g | 7% |
| Vitamin B6 | 0.48mg | 0.4mg | 6% |
| Selenium | 22.4µg | 19.5µg | 5% |
| Cholesterol | 65mg | 53mg | 4% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Iron | 1.2mg | 1.48mg | 4% |
| Vitamin B5 | 0.621mg | 0.403mg | 4% |
| Protein | 21.89g | 20.93g | 2% |
| Fats | 7.02g | 5.53g | 2% |
| Magnesium | 24mg | 14mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.018mg | 0.054mg | 2% |
| Calories | 157kcal | 145kcal | 1% |
| Carbs | 0g | 1.5g | 1% |
| Calcium | 13mg | 8mg | 1% |
| Copper | 0.074mg | 0.079mg | 1% |
| Phosphorus | 186mg | 196mg | 1% |
| Folate | 7µg | 3µg | 1% |
| Protein per 100 calories | 14g | 14g | N/A |
| Calories per 10 g protein | 72kcal | 69kcal | N/A |
| Weight per 100 calories | 64g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 2.3 | 1.7 | N/A |
| Net carbs | 0g | 1.5g | N/A |
| Potassium | 275mg | 287mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Saturated fat | 1.91g | 1.81g | 0% |
| Monounsaturated fat | 2.66g | 2.62g | 0% |
| Tryptophan | 0.242mg | 0.251mg | 0% |
| Threonine | 0.957mg | 0.931mg | 0% |
| Isoleucine | 1.099mg | 0.918mg | 0% |
| Leucine | 1.704mg | 1.661mg | 0% |
| Lysine | 1.996mg | 1.775mg | 0% |
| Methionine | 0.616mg | 0.553mg | 0% |
| Phenylalanine | 0.857mg | 0.904mg | 0% |
| Valine | 1.141mg | 0.908mg | 0% |
| Histidine | 0.66mg | 0.75mg | 0% |
| Omega-3 (DHA) | 0.01g | 0g | N/A |
| Omega-3 (DPA) | 0.01g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.89 g
Fats:
7.02 g
Carbs:
0 g
Water:
70.05 g
Other:
1.04 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +26.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~20.93g
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.91 g
Monounsaturated fat:
Mono. Fat
2.66 g
Polyunsaturated fat:
Poly. Fat
1.66 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 | +207.4% |
~equal in
Saturated fat
~1.81g
~equal in
Monounsaturated fat
~2.62g
