Raw Turkey vs. Ham
Nutrition comparison of Raw Turkey and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw turkey
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw turkey and ham:
- Both raw turkey and ham are high in calories, potassium and protein.
- Ham has more thiamin, however, raw turkey contains more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Raw Turkey (Turkey, whole, meat and skin, raw) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw turkey and ham are high in calories. Ham has 83% more calories than raw turkey - raw turkey has 144 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, raw turkey is much heavier in protein, much lighter in fat and similar to ham for carbs. Raw 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:
| Raw Turkey | Ham | |
|---|---|---|
| Protein | 63% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 37% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and ham are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
sugar
Raw turkey and ham contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both raw turkey and ham are high in protein. Raw turkey has 33% more protein than ham - raw turkey has 21.6g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and raw turkey has 80% less saturated fat than ham - raw turkey has 1.5g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both raw turkey and ham are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Raw turkey and ham contain similar amounts of cholesterol - raw turkey has 72mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Vitamins
Vitamin A
Raw turkey has more Vitamin A than ham - raw turkey has 17ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has 117% more Vitamin D than raw turkey - raw turkey has 12iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Vitamin E
Raw turkey and ham contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
The B Vitamins
Ham has more thiamin, however, raw turkey contains more pantothenic acid, Vitamin B6 and folate. Both raw turkey and ham contain significant amounts of riboflavin, niacin and Vitamin B12.
| Raw Turkey | Ham | |
|---|---|---|
| Thiamin | 0.048 MG | 0.712 MG |
| Riboflavin | 0.185 MG | 0.19 MG |
| Niacin | 7.631 MG | 4.162 MG |
| Pantothenic acid | 0.811 MG | 0.18 MG |
| Vitamin B6 | 0.599 MG | 0.26 MG |
| Folate | 7 UG | 1 UG |
| Vitamin B12 | 1.22 UG | 0.95 UG |
Minerals
calcium
Raw turkey and ham contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Raw turkey and ham contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both raw turkey and ham are high in potassium. Ham has 39% more potassium than raw turkey - raw turkey has 224mg 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 raw turkey per 100 grams.
| Raw Turkey | Ham | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.31 G |
| DHA | 0.003 G | ~ |
| EPA | 0.002 G | ~ |
| DPA | 0.004 G | ~ |
| Total | 0.088 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both raw turkey and ham contain significant amounts of linoleic acid.
| Raw Turkey | Ham | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 1.307 G | 2.16 G |
| Total | 1.313 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.
Note: The specific food items compared are: Raw Turkey (Turkey, whole, meat and skin, raw) and Ham (Ham, minced) .
Raw 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw turkey or ham contain more calories in 100 grams?Both raw turkey and ham are high in calories. Ham has 80% more calories than raw turkey - raw turkey has 144 calories in 100g and ham has 263 calories.
Is raw turkey or ham better for protein?
Both raw turkey and ham are high in protein. Raw turkey has 30% more protein than ham - raw turkey has 21.6g of protein per 100 grams and ham has 16.3g of protein.
Does raw turkey or ham contain more potassium?
Both raw turkey and ham are high in potassium. Ham has 40% more potassium than raw turkey - raw turkey has 224mg of potassium in 100 grams and ham has 311mg of potassium.