Ham vs Turkey
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles is higher in more vitamins & minerals
Calories (kcal)
Ham 121
Turkey 220
Protein (g)
Ham 19.6
Turkey 27.1
Carbs (g)
Ham 2.36
Turkey 0
Fat (g)
Ham 3.68
Turkey 11.6
Fiber (g)
Ham —
Turkey —
Quick answers
Which has more protein?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — 27.1g vs 19.6g per 100g.
Which has fewer calories?
Ham, sliced, restaurant — 121 vs 220 kcal per 100g.
Which is more nutrient-dense?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Ham | Turkey | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 121 kcal | 220 kcal | -45% |
| Macronutrients | |||
| Water | 70.7 g | 61.1 g | +16% |
| Protein | 19.6 g | 27.1 g | -28% |
| Total lipid (fat) | 3.68 g | 11.6 g | -68% |
| Carbohydrate, by difference | 2.36 g | 0 g | |
| Sugars, Total | 2.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.25 g | 2.97 g | -58% |
| Fatty acids, total monounsaturated | 1.60 g | 3.78 g | -58% |
| Fatty acids, total trans | 0.017 g | 0.144 g | -88% |
| Cholesterol | — | 104 mg | |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.088 mg | |
| Riboflavin (Vitamin B2) | — | 0.262 mg | |
| Niacin (Vitamin B3) | — | 8.09 mg | |
| Pantothenic acid (Vitamin B5) | — | 1.40 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.497 mg | |
| Choline, total | — | 78.7 mg | |
| Vitamin B-12 — Cobalamin | — | 1.90 ug | |
| Vitamin A, RAE | — | 30.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.180 mg | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 31.0 mg | -81% |
| Iron, Fe | 0.860 mg | 1.56 mg | -45% |
| Magnesium, Mg | 20.3 mg | 29.1 mg | -30% |
| Phosphorus, P | 246 mg | 259 mg | -5% |
| Potassium, K | 484 mg | 304 mg | +59% |
| Sodium, Na | 1030 mg | 90.0 mg | +1044% |
| Zinc, Zn | 1.76 mg | 3.77 mg | -53% |
| Copper, Cu | 0.041 mg | 0.166 mg | -75% |
| Manganese, Mn | 0.015 mg | 0.010 mg | +50% |
| Selenium, Se | — | 28.4 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 121 kcal | 213 kcal | -43% |
| Energy (Atwater Specific Factors) | 126 kcal | 220 kcal | -43% |
| Energy | 507 kj | 922 kj | -45% |
| Nitrogen | 3.14 g | 4.34 g | -28% |
| Total fat (NLEA) | 3.54 g | 10.4 g | -66% |
| Ash | 3.63 g | 1.27 g | +186% |
| Sucrose | 0.400 g | — | |
| Glucose | 1.80 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Choline, free | — | 2.60 mg | |
| Choline, from phosphocholine | — | 1.60 mg | |
| Choline, from phosphotidyl choline | — | 65.5 mg | |
| Choline, from glycerophosphocholine | — | 0.900 mg | |
| Choline, from sphingomyelin | — | 8.10 mg | |
| Betaine | — | 12.3 mg | |
| Retinol | — | 30.0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.190 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.030 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.040 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.110 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| SFA 4:0 (Butyric acid) | 0 g | 0.003 g | -100% |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0.001 g | = |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.004 g | 0.005 g | -20% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.015 g | -80% |
| SFA 14:0 (Myristic acid) | 0.043 g | 0.093 g | -54% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | 0.014 g | -86% |
| SFA 16:0 (Palmitic acid) | 0.733 g | 2.02 g | -64% |
| SFA 17:0 (Margaric acid) | 0.008 g | 0.027 g | -70% |
| SFA 18:0 (Stearic acid) | 0.367 g | 0.774 g | -53% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.010 g | -50% |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | 0.003 g | -33% |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.001 g | -100% |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0.001 g | 0.017 g | -94% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.086 g | 0.372 g | -77% |
| MUFA 17:1 (Heptadecenoic acid) | 0.007 g | 0.020 g | -65% |
| MUFA 17:1 c | 0.007 g | 0.020 g | -65% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.38 g | 3.33 g | -59% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.041 g | |
| MUFA 20:1 c | 0.023 g | 0.041 g | -44% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0.002 g | -100% |
| MUFA 22:1 n-9 | 0 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.002 g | -100% |
| Fatty acids, total polyunsaturated | 0.675 g | 3.49 g | -81% |
| PUFA 18:2 c | 0.479 g | 3.07 g | -84% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.477 g | 3.05 g | -84% |
| PUFA 18:2 CLAs | 0.002 g | 0.020 g | -90% |
| PUFA 18:3 c | 0.018 g | 0.184 g | -90% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.016 g | 0.175 g | -91% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | 0.009 g | -78% |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 c | 0.017 g | 0.020 g | -15% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | 0.020 g | -15% |
| PUFA 20:3 c | 0.011 g | 0.016 g | -31% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.003 g | 0.002 g | +50% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.008 g | 0.014 g | -43% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.059 g | 0.165 g | -64% |
| PUFA 20:4c | 0.059 g | 0.165 g | -64% |
| PUFA 20:5c | 0.001 g | 0.004 g | -75% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0.004 g | -75% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0 g | = |
| PUFA 22:5 c | 0.006 g | 0.016 g | -63% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.010 g | 0.031 g | -68% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.006 g | 0.016 g | -63% |
| PUFA 22:6 c | 0.001 g | 0.011 g | -91% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0.011 g | -91% |
| Fatty acids, total trans-monoenoic | 0.010 g | 0.106 g | -91% |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0 g | 0.007 g | -100% |
| TFA 18:1 t | 0.009 g | 0.099 g | -91% |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.001 g | 0.038 g | -97% |
| TFA 18:2 t not further defined | 0.001 g | 0.038 g | -97% |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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