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

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What are the main differences between turkey ham and turkey meat?

Turkey ham is richer in vitamin B1, selenium, and phosphorus, yet turkey meat is richer in vitamin B6, vitamin B3, protein, vitamin B12, and fats.
Turkey meat's daily need coverage for vitamin B6 is 43% higher.
Turkey ham has 9 times more sodium than turkey meat. Turkey ham has 909mg of sodium, while turkey meat has 103mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Turkey, whole, meat, and skin, cooked, roasted types in this comparison.

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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 meat

Contains more PhosphorusPhosphorus	+29.6%
Contains more SeleniumSelenium	+28.2%

Contains more MagnesiumMagnesium	+87.5%
Contains more CalciumCalcium	+100%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+18.1%
Contains less SodiumSodium	-88.7%
Contains more ManganeseManganese	+∞%

~equal in Potassium ~239mg

~equal in Iron ~1.09mg

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 meat

Contains more Vitamin AVitamin A	+33.3%
Contains more Vitamin B1Vitamin B1	+411.1%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+132.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+926.7%
Contains more Vitamin B12Vitamin B12	+27.5%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.281mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.06mg	0.616mg	43%
Sodium	909mg	103mg	35%
Vitamin B3	4.12mg	9.573mg	34%
Protein	16.3g	28.55g	25%
Vitamin B5		0.948mg	19%
Choline		87.4mg	16%
Cholesterol	64mg	109mg	15%
Selenium	38.2µg	29.8µg	15%
Vitamin B1	0.23mg	0.045mg	15%
Omega-6 (Linoleic acid)		1.841g	11%
Copper		0.093mg	10%
Phosphorus	289mg	223mg	9%
Vitamin B12	0.8µg	1.02µg	9%
Polyunsaturated fat	0.873g	2.119g	8%
Omega-3 (ALA)		0.105g	7%
Fats	4g	7.39g	5%
Calories	118kcal	189kcal	4%
Saturated fat	1.2g	2.155g	4%
Magnesium	16mg	30mg	3%
Zinc	2.1mg	2.48mg	3%
Monounsaturated fat	1.337g	2.647g	3%
Vitamin D*		15 IU	2%
Vitamin D		0.4µg	2%
Folate		9µg	2%
Carbs	3.1g	0.06g	1%
Calcium	7mg	14mg	1%
Iron	1mg	1.09mg	1%
Manganese		0.014mg	1%
Vitamin B2	0.27mg	0.281mg	1%
Protein per 100 calories	14g	15g	N/A
Calories per 10 g protein	72kcal	66kcal	N/A
Weight per 100 calories	85g	53g	N/A
Unsaturated / Saturated Fat ratio	1.8	2.2	N/A
Net carbs	3.1g	0.06g	N/A
Potassium	253mg	239mg	0%
Sugar	1.2g	0g	N/A
Vitamin A	16µg	12µg	0%
Vitamin E		0.07mg	0%
Trans fat		0.101g	N/A
Tryptophan		0.291mg	0%
Threonine		1.004mg	0%
Isoleucine		0.796mg	0%
Leucine		1.925mg	0%
Lysine		2.282mg	0%
Methionine		0.724mg	0%
Phenylalanine		0.903mg	0%
Valine		0.902mg	0%
Histidine		0.749mg	0%
Omega-3 (EPA)		0.008g	N/A
Omega-3 (DHA)		0.005g	N/A
Omega-3 (DPA)		0.008g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.003g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.01g	N/A
Omega-6 (Eicosadienoic acid)		0.014g	N/A