Turkey ham vs. Luncheon meat — In-Depth Nutrition Comparison

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The main differences between turkey ham and luncheon meat

Turkey ham has more phosphorus and vitamin B1; however, luncheon meat has more vitamin B6, fats, vitamin B3, polyunsaturated fat, and monounsaturated fat.
Daily need coverage for phosphorus for turkey ham is 17% higher.
Luncheon meat has 2 times less vitamin B1 than turkey ham. Turkey ham has 0.23mg of vitamin B1, while luncheon meat has 0.128mg.
Turkey ham is lower in saturated fat.

Food types used in this article are USDA Commodity, turkey ham, dark meat, smoked, frozen and USDA Commodity, luncheon meat, canned.

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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.

Turkey ham

Luncheon meat

Contains more CalciumCalcium	+40%
Contains more PhosphorusPhosphorus	+70%

Contains more MagnesiumMagnesium	+12.5%
Contains more PotassiumPotassium	+18.6%
Contains more CopperCopper	+∞%
Contains more ManganeseManganese	+∞%

~equal in Iron ~0.97mg

~equal in Zinc ~2.15mg

~equal in Sodium ~820mg

~equal in Selenium ~38.3µg

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.

Turkey ham

Luncheon meat

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+79.7%
Contains more Vitamin B2Vitamin B2	+26.8%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+26.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+353.3%
Contains more Vitamin B12Vitamin B12	+15%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	289mg	170mg	17%
Vitamin B6	0.06mg	0.272mg	16%
Fats	4g	12.77g	13%
Vitamin B5		0.613mg	12%
Choline		63.9mg	12%
Saturated fat	1.2g	3.944g	12%
Monounsaturated fat	1.337g	5.685g	11%
Vitamin B1	0.23mg	0.128mg	9%
Vitamin B3	4.12mg	5.225mg	7%
Cholesterol	64mg	78mg	5%
Vitamin B12	0.8µg	0.92µg	5%
Polyunsaturated fat	0.873g	1.565g	5%
Calories	118kcal	189kcal	4%
Sodium	909mg	820mg	4%
Vitamin B2	0.27mg	0.213mg	4%
Copper		0.03mg	3%
Protein	16.3g	17.5g	2%
Vitamin A	16µg	0µg	2%
Manganese		0.037mg	2%
Carbs	3.1g	1.04g	1%
Potassium	253mg	300mg	1%
Vitamin E		0.16mg	1%
Protein per 100 calories	14g	9.3g	N/A
Calories per 10 g protein	72kcal	108kcal	N/A
Weight per 100 calories	85g	53g	N/A
Unsaturated / Saturated Fat ratio	1.8	1.8	N/A
Net carbs	3.1g	1.04g	N/A
Magnesium	16mg	18mg	0%
Calcium	7mg	5mg	0%
Iron	1mg	0.97mg	0%
Sugar	1.2g	0g	N/A
Zinc	2.1mg	2.15mg	0%
Selenium	38.2µg	38.3µg	0%
Omega-6 (Eicosadienoic acid)		0.055g	N/A