Turkey ham vs. Salami — In-Depth Nutrition Comparison
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How are turkey ham and salami different?
- Turkey ham is higher in phosphorus and selenium; however, salami is richer in fats, vitamin B6, vitamin B12, protein, vitamin B3, and vitamin B1.
- Daily need coverage for saturated fat for salami is 41% higher.
- Turkey ham contains 2 times more phosphorus than salami. While turkey ham contains 289mg of phosphorus, salami contains only 191mg.
- Turkey ham has less sodium.
USDA Commodity, turkey ham, dark meat, smoked, frozen and Salami, cooked, beef, and pork are the varieties used in this article.
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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 PhosphorusPhosphorus | +51.3% |
| Contains less SodiumSodium | -47.8% |
| Contains more SeleniumSelenium | +22% |
| Contains more MagnesiumMagnesium | +18.8% |
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +24.9% |
| Contains more IronIron | +56% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +39.5% |
| 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 DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +59.6% |
| Contains more Vitamin B2Vitamin B2 | +32.2% |
| Contains more Vitamin B3Vitamin B3 | +46.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +665% |
| Contains more Vitamin B12Vitamin B12 | +90% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.978mg | 43% | |
| Copper | 0.357mg | 40% | |
| Saturated fat | 1.2g | 9.316g | 37% |
| Sodium | 909mg | 1740mg | 36% |
| Fats | 4g | 25.9g | 34% |
| Vitamin B6 | 0.06mg | 0.459mg | 31% |
| Vitamin B12 | 0.8µg | 1.52µg | 30% |
| Vitamin B5 | 1.201mg | 24% | |
| Monounsaturated fat | 1.337g | 11.127g | 24% |
| Choline | 93.5mg | 17% | |
| Phosphorus | 289mg | 191mg | 14% |
| Selenium | 38.2µg | 31.3µg | 13% |
| Vitamin B3 | 4.12mg | 6.053mg | 12% |
| Omega-6 (Linoleic acid) | 2.104g | 12% | |
| Calories | 118kcal | 336kcal | 11% |
| Protein | 16.3g | 21.85g | 11% |
| Vitamin B1 | 0.23mg | 0.367mg | 11% |
| Polyunsaturated fat | 0.873g | 2.529g | 11% |
| Cholesterol | 64mg | 89mg | 8% |
| Zinc | 2.1mg | 2.93mg | 8% |
| Omega-3 (ALA) | 0.126g | 8% | |
| Iron | 1mg | 1.56mg | 7% |
| Vitamin B2 | 0.27mg | 0.357mg | 7% |
| Vitamin D* | 41 IU | 5% | |
| Vitamin D | 1µg | 5% | |
| Vitamin K | 3.2µg | 3% | |
| Potassium | 253mg | 316mg | 2% |
| Vitamin A | 16µg | 0µg | 2% |
| Magnesium | 16mg | 19mg | 1% |
| Calcium | 7mg | 15mg | 1% |
| Vitamin E | 0.22mg | 1% | |
| Folate | 3µg | 1% | |
| Protein per 100 calories | 14g | 6.5g | N/A |
| Calories per 10 g protein | 72kcal | 154kcal | N/A |
| Weight per 100 calories | 85g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 1.5 | N/A |
| Net carbs | 3.1g | 2.4g | N/A |
| Carbs | 3.1g | 2.4g | 0% |
| Sugar | 1.2g | 0.96g | N/A |
| Trans fat | 0.586g | N/A | |
| Tryptophan | 0.114mg | 0% | |
| Threonine | 0.521mg | 0% | |
| Isoleucine | 0.675mg | 0% | |
| Leucine | 0.929mg | 0% | |
| Lysine | 1.107mg | 0% | |
| Methionine | 0.301mg | 0% | |
| Phenylalanine | 0.481mg | 0% | |
| Valine | 0.668mg | 0% | |
| Histidine | 0.359mg | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.084g | N/A |
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:
21.85 g
Fats:
25.9 g
Carbs:
2.4 g
Water:
45.19 g
Other:
4.66 g
| Contains more CarbsCarbs | +29.2% |
| Contains more WaterWater | +62.6% |
| Contains more ProteinProtein | +34% |
| Contains more FatsFats | +547.5% |
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
9.316 g
Monounsaturated fat:
Mono. Fat
11.127 g
Polyunsaturated fat:
Poly. Fat
2.529 g
| Contains less Sat. FatSaturated fat | -87.1% |
| Contains more Mono. FatMonounsaturated fat | +732.2% |
| Contains more Poly. FatPolyunsaturated fat | +189.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.5 g
Glucose:
0.7 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.44 g
Glucose:
0.52 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +13.6% |
| Contains more GlucoseGlucose | +34.6% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
