Turkey leg vs. Ham — In-Depth Nutrition Comparison
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What are the differences between turkey leg and ham?
- Turkey leg is higher in vitamin B5, selenium, and copper, yet ham is higher in vitamin B1, vitamin B12, and vitamin B3.
- Ham's daily need coverage for vitamin B1 is 56% more.
- Turkey leg has 3 times more vitamin B5 than ham. While turkey leg has 1.09mg of vitamin B5, ham has only 0.403mg.
- The amount of cholesterol in ham is lower.
We used Turkey, all classes, leg, meat, and skin, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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 | +50% |
| Contains more CalciumCalcium | +112.5% |
| Contains more IronIron | +16.2% |
| Contains more CopperCopper | +79.7% |
| Contains less SodiumSodium | -93.8% |
| Contains more SeleniumSelenium | +35.4% |
| Contains more PhosphorusPhosphorus | +10.7% |
| Contains more ManganeseManganese | +145.5% |
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 B5Vitamin B5 | +170.5% |
| Contains more FolateFolate | +233.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +879.2% |
| Contains more Vitamin B3Vitamin B3 | +36.5% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more Vitamin B12Vitamin B12 | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.077mg | 0.754mg | 56% |
| Sodium | 74mg | 1203mg | 49% |
| Choline | 85.1mg | 15% | |
| Vitamin B5 | 1.09mg | 0.403mg | 14% |
| Selenium | 26.4µg | 19.5µg | 13% |
| Vitamin B12 | 0.39µg | 0.65µg | 11% |
| Polyunsaturated fat | 1.83g | 0.54g | 9% |
| Copper | 0.142mg | 0.079mg | 7% |
| Vitamin B3 | 2.947mg | 4.023mg | 7% |
| Cholesterol | 71mg | 53mg | 6% |
| Vitamin B6 | 0.34mg | 0.4mg | 5% |
| Vitamin D* | 32 IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Protein | 19.54g | 20.93g | 3% |
| Iron | 1.72mg | 1.48mg | 3% |
| Phosphorus | 177mg | 196mg | 3% |
| Fats | 6.72g | 5.53g | 2% |
| Magnesium | 21mg | 14mg | 2% |
| Zinc | 3.09mg | 2.88mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Folate | 10µg | 3µg | 2% |
| Carbs | 0g | 1.5g | 1% |
| Calcium | 17mg | 8mg | 1% |
| Manganese | 0.022mg | 0.054mg | 1% |
| Vitamin B2 | 0.211mg | 0.202mg | 1% |
| Saturated fat | 2.06g | 1.81g | 1% |
| Monounsaturated fat | 2.06g | 2.62g | 1% |
| Calories | 144kcal | 145kcal | 0% |
| Protein per 100 calories | 14g | 14g | N/A |
| Calories per 10 g protein | 74kcal | 69kcal | N/A |
| Weight per 100 calories | 69g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 1.9 | 1.7 | N/A |
| Net carbs | 0g | 1.5g | N/A |
| Potassium | 273mg | 287mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.219mg | 0.251mg | 0% |
| Threonine | 0.861mg | 0.931mg | 0% |
| Isoleucine | 0.998mg | 0.918mg | 0% |
| Leucine | 1.537mg | 1.661mg | 0% |
| Lysine | 1.809mg | 1.775mg | 0% |
| Methionine | 0.557mg | 0.553mg | 0% |
| Phenylalanine | 0.769mg | 0.904mg | 0% |
| Valine | 1.028mg | 0.908mg | 0% |
| Histidine | 0.598mg | 0.75mg | 0% |
| Omega-3 (DHA) | 0.03g | 0g | N/A |
| Omega-3 (DPA) | 0.02g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.54 g
Fats:
6.72 g
Carbs:
0 g
Water:
72.69 g
Other:
1.05 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +21.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~20.93g
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.06 g
Monounsaturated fat:
Mono. Fat
2.06 g
Polyunsaturated fat:
Poly. Fat
1.83 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Poly. FatPolyunsaturated fat | +238.9% |
| Contains less Sat. FatSaturated fat | -12.1% |
| Contains more Mono. FatMonounsaturated fat | +27.2% |
