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  6. Turkey meat vs. Ham

Turkey meat vs. Ham — In-Depth Nutrition Comparison

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Significant differences between turkey meat and ham

  • Turkey meat has more vitamin B3, selenium, vitamin B6, vitamin B12, vitamin B5, and vitamin B2; however, ham is richer in vitamin B1.
  • Ham covers your daily vitamin B1 needs 59% more than turkey meat.
  • Ham has 2 times less vitamin B3 than turkey meat. Turkey meat has 9.573mg of vitamin B3, while ham has 4.023mg.
  • Ham contains less cholesterol.

Specific food types used in this comparison are Turkey, whole, meat, and skin, cooked, roasted and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Turkey meat vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Ham
Ham
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +75%
Contains more CopperCopper +17.7%
Contains more PhosphorusPhosphorus +13.8%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +52.8%
Contains more PotassiumPotassium +20.1%
Contains more IronIron +35.8%
Contains more ZincZinc +16.1%
Contains more ManganeseManganese +285.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 6% 4% 1.4% 11% 65% 179% 57% 142% 128% 0% 6.8%
Ham
Ham
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +138%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin B6Vitamin B6 +54%
Contains more Vitamin B12Vitamin B12 +56.9%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +1575.6%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Turkey meat Ham DV% diff.
Vitamin B1 0.045mg 0.754mg 59%
Sodium 103mg 1203mg 48%
Vitamin B3 9.573mg 4.023mg 35%
Cholesterol 109mg 53mg 19%
Selenium 29.8µg 19.5µg 19%
Vitamin B6 0.616mg 0.4mg 17%
Protein 28.55g 20.93g 15%
Vitamin B12 1.02µg 0.65µg 15%
Vitamin B5 0.948mg 0.403mg 11%
Polyunsaturated fat 2.119g 0.54g 11%
Vitamin B2 0.281mg 0.202mg 6%
Iron 1.09mg 1.48mg 5%
Magnesium 30mg 14mg 4%
Zinc 2.48mg 2.88mg 4%
Phosphorus 223mg 196mg 4%
Fats 7.39g 5.53g 3%
Calories 189kcal 145kcal 2%
Vitamin D* 15 IU 32 IU 2%
Vitamin D 0.4µg 0.8µg 2%
Copper 0.093mg 0.079mg 2%
Manganese 0.014mg 0.054mg 2%
Folate 9µg 3µg 2%
Saturated fat 2.155g 1.81g 2%
Calcium 14mg 8mg 1%
Potassium 239mg 287mg 1%
Vitamin A 12µg 0µg 1%
Vitamin E 0.07mg 0.25mg 1%
Protein per 100 calories 15g 14g N/A
Calories per 10 g protein 66kcal 69kcal N/A
Weight per 100 calories 53g 69g N/A
Unsaturated / Saturated Fat ratio 2.2 1.7 N/A
Net carbs 0.06g 1.5g N/A
Carbs 0.06g 1.5g 0%
Trans fat 0.101g N/A
Choline 87.4mg 85.1mg 0%
Monounsaturated fat 2.647g 2.62g 0%
Tryptophan 0.291mg 0.251mg 0%
Threonine 1.004mg 0.931mg 0%
Isoleucine 0.796mg 0.918mg 0%
Leucine 1.925mg 1.661mg 0%
Lysine 2.282mg 1.775mg 0%
Methionine 0.724mg 0.553mg 0%
Phenylalanine 0.903mg 0.904mg 0%
Valine 0.902mg 0.908mg 0%
Histidine 0.749mg 0.75mg 0%
Omega-3 - EPA 0.008g 0g N/A
Omega-3 - DHA 0.005g 0g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more ProteinProtein +36.4%
Contains more FatsFats +33.6%
Contains more CarbsCarbs +2400%
Contains more OtherOther +810.4%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Ham
Ham
1
36% 53% 11%
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 +292.4%
Contains less Sat. FatSaturated fat -16%
~equal in Monounsaturated fat ~2.62g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.