Turkey ham vs. Turkey breast — In-Depth Nutrition Comparison

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Differences between turkey ham and turkey breast

Turkey ham is higher in selenium, vitamin B12, phosphorus, vitamin B1, and vitamin B2; however, turkey breast is richer in vitamin B6, protein, and vitamin B3.
Turkey ham's daily need coverage for sodium is 37% higher.
Turkey ham has 4 times more vitamin B1 than turkey breast. While turkey ham has 0.23mg of vitamin B1, turkey breast has only 0.058mg.
Turkey breast has less sodium.

The food types used in this comparison are USDA Commodity, turkey ham, dark meat, smoked, frozen and Turkey, all classes, breast, meat, and skin, raw.

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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

Turkey breast

Contains more ZincZinc	+33.8%
Contains more PhosphorusPhosphorus	+55.4%
Contains more SeleniumSelenium	+70.5%

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+85.7%
Contains more IronIron	+20%
Contains more CopperCopper	+∞%
Contains less SodiumSodium	-93.5%
Contains more ManganeseManganese	+∞%

~equal in Potassium ~275mg

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

Turkey breast

Contains more Vitamin AVitamin A	+700%
Contains more Vitamin B1Vitamin B1	+296.6%
Contains more Vitamin B2Vitamin B2	+134.8%
Contains more Vitamin B12Vitamin B12	+90.5%

Contains more Vitamin B3Vitamin B3	+26.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+700%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	909mg	59mg	37%
Vitamin B6	0.06mg	0.48mg	32%
Selenium	38.2µg	22.4µg	29%
Vitamin B12	0.8µg	0.42µg	16%
Phosphorus	289mg	186mg	15%
Vitamin B1	0.23mg	0.058mg	14%
Vitamin B2	0.27mg	0.115mg	12%
Vitamin B5		0.621mg	12%
Protein	16.3g	21.89g	11%
Copper		0.074mg	8%
Vitamin B3	4.12mg	5.2mg	7%
Fats	4g	7.02g	5%
Zinc	2.1mg	1.57mg	5%
Polyunsaturated fat	0.873g	1.66g	5%
Iron	1mg	1.2mg	3%
Saturated fat	1.2g	1.91g	3%
Monounsaturated fat	1.337g	2.66g	3%
Calories	118kcal	157kcal	2%
Magnesium	16mg	24mg	2%
Vitamin A	16µg	2µg	2%
Folate		7µg	2%
Carbs	3.1g	0g	1%
Calcium	7mg	13mg	1%
Potassium	253mg	275mg	1%
Manganese		0.018mg	1%
Protein per 100 calories	14g	14g	N/A
Calories per 10 g protein	72kcal	72kcal	N/A
Weight per 100 calories	85g	64g	N/A
Unsaturated / Saturated Fat ratio	1.8	2.3	N/A
Net carbs	3.1g	0g	N/A
Cholesterol	64mg	65mg	0%
Sugar	1.2g		N/A
Tryptophan		0.242mg	0%
Threonine		0.957mg	0%
Isoleucine		1.099mg	0%
Leucine		1.704mg	0%
Lysine		1.996mg	0%
Methionine		0.616mg	0%
Phenylalanine		0.857mg	0%
Valine		1.141mg	0%
Histidine		0.66mg	0%
Omega-3 (DHA)		0.01g	N/A
Omega-3 (DPA)		0.01g	N/A