Turkey ham vs. Ham — In-Depth Nutrition Comparison
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The main differences between turkey ham and ham
- Turkey ham has more selenium, phosphorus, vitamin B12, and vitamin B2; however, ham has more vitamin B1, vitamin B6, protein, zinc, and iron.
- Daily need coverage for vitamin B1 for ham is 44% higher.
- Ham has 2 times less selenium than turkey ham. Turkey ham has 38.2µg of selenium, while ham has 19.5µg.
- Turkey ham is lower in sodium.
Food types used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen 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 | +14.3% |
| Contains more PhosphorusPhosphorus | +47.4% |
| Contains less SodiumSodium | -24.4% |
| Contains more SeleniumSelenium | +95.9% |
| Contains more CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +13.4% |
| Contains more IronIron | +48% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +37.1% |
| Contains more ManganeseManganese | +∞% |
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 B2Vitamin B2 | +33.7% |
| Contains more Vitamin B12Vitamin B12 | +23.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +227.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +566.7% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.23mg | 0.754mg | 44% |
| Selenium | 38.2µg | 19.5µg | 34% |
| Vitamin B6 | 0.06mg | 0.4mg | 26% |
| Choline | 85.1mg | 15% | |
| Phosphorus | 289mg | 196mg | 13% |
| Sodium | 909mg | 1203mg | 13% |
| Protein | 16.3g | 20.93g | 9% |
| Copper | 0.079mg | 9% | |
| Vitamin B5 | 0.403mg | 8% | |
| Zinc | 2.1mg | 2.88mg | 7% |
| Iron | 1mg | 1.48mg | 6% |
| Vitamin B12 | 0.8µg | 0.65µg | 6% |
| Vitamin B2 | 0.27mg | 0.202mg | 5% |
| Cholesterol | 64mg | 53mg | 4% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Saturated fat | 1.2g | 1.81g | 3% |
| Monounsaturated fat | 1.337g | 2.62g | 3% |
| Fats | 4g | 5.53g | 2% |
| Vitamin A | 16µg | 0µg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.054mg | 2% | |
| Polyunsaturated fat | 0.873g | 0.54g | 2% |
| Calories | 118kcal | 145kcal | 1% |
| Carbs | 3.1g | 1.5g | 1% |
| Potassium | 253mg | 287mg | 1% |
| Vitamin B3 | 4.12mg | 4.023mg | 1% |
| Folate | 3µg | 1% | |
| Protein per 100 calories | 14g | 14g | N/A |
| Calories per 10 g protein | 72kcal | 69kcal | N/A |
| Weight per 100 calories | 85g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 1.7 | N/A |
| Net carbs | 3.1g | 1.5g | N/A |
| Magnesium | 16mg | 14mg | 0% |
| Calcium | 7mg | 8mg | 0% |
| Sugar | 1.2g | 0g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +106.7% |
| Contains more ProteinProtein | +28.4% |
| Contains more FatsFats | +38.3% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.2 g
Monounsaturated fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -33.7% |
| Contains more Poly. FatPolyunsaturated fat | +61.7% |
| Contains more Mono. FatMonounsaturated fat | +96% |
