Turkey vs. Ham
Nutrition comparison of Cooked Turkey and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and ham:
- Both turkey and ham are high in calories, potassium and protein.
- Ham has more thiamin, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and ham are high in calories. Ham has 39% more calories than turkey - turkey has 189 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in fat and similar to ham for carbs. Turkey has a macronutrient ratio of 63:0:37 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Ham | |
|---|---|---|
| Protein | 63% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 37% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and ham are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
Protein
protein
Both turkey and ham are high in protein. Turkey has 75% more protein than ham - turkey has 28.6g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and turkey has 70% less saturated fat than ham - turkey has 2.2g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both turkey and ham are low in trans fat - turkey has 0.1g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Ham has 36% less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Turkey has more Vitamin A than ham - turkey has 12ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Turkey and ham contain similar amounts of Vitamin D - turkey has 15iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Turkey and ham contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Ham has more thiamin, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and folate. Both turkey and ham contain significant amounts of riboflavin and Vitamin B12.
| Turkey | Ham | |
|---|---|---|
| Thiamin | 0.045 MG | 0.712 MG |
| Riboflavin | 0.281 MG | 0.19 MG |
| Niacin | 9.573 MG | 4.162 MG |
| Pantothenic acid | 0.948 MG | 0.18 MG |
| Vitamin B6 | 0.616 MG | 0.26 MG |
| Folate | 9 UG | 1 UG |
| Vitamin B12 | 1.02 UG | 0.95 UG |
Minerals
calcium
Turkey and ham contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Turkey and ham contain similar amounts of iron - turkey has 1.1mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both turkey and ham are high in potassium. Ham has 30% more potassium than turkey - turkey has 239mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Turkey | Ham | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.31 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both turkey and ham contain significant amounts of linoleic acid.
| Turkey | Ham | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 2.16 G |
| Total | 1.883 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Turkey g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does turkey or ham contain more calories in 100 grams?Both turkey and ham are high in calories. Ham has 40% more calories than turkey - turkey has 189 calories in 100g and ham has 263 calories.
Is turkey or ham better for protein?
Both turkey and ham are high in protein. Turkey has 80% more protein than ham - turkey has 28.6g of protein per 100 grams and ham has 16.3g of protein.
Does turkey or ham contain more potassium?
Both turkey and ham are high in potassium. Ham has 30% more potassium than turkey - turkey has 239mg of potassium in 100 grams and ham has 311mg of potassium.