Turkey meat is fresh meat, richer in vitamins, protein, phosphorus, copper, and magnesium. It is also higher in fat and cholesterol. In comparison, ham is richer in zinc, potassium, and iron. Ham has a high sodium content. Overall, turkey meat is a better alternative than ham.
This article examines the differences between turkey meat and ham regarding general aspects, nutritional profile, and health impact.
Turkey meat is the second most popular type of poultry meat in the world. It is a cheap way for people to get high-quality protein. If you are interested in how turkey is different from the first popular poultry meat – chicken, visithere. Turkey meat was consumed in Central America in the 15th century. As Europeans started colonizing these lands, they took Turkey back to Europe. Turkey meat became part of European cuisine in the 16th century. As traditions progressed, turkey meat was an essential part of one of the most famous American holidays, Thanksgiving. As families gather together during Thanksgiving, the turkey is the center of all attention. Similar to Thanksgiving, during the Victorian era in Britain, turkey meat was served during Christmas dinner. This shows how important and prestigious turkey meat has been considered since the 15th century.
Ham has been part of the human diet since the 2nd century BC. There is some disagreement about where ham came from. Some say the Chinese were the first to process it, while others say the Gauls, who lived in France at the time, brought cured ham with them. Similar to turkey meat, ham is also served during the Christmas holidays in Europe.
Turkey meat is fresh white meat, usually oven-roasted with different herbs and spices. It is usually associated with cranberry sauce and some pies. However, another way turkey meat can be served is cold cuts. Turkey cold cuts can be eaten with fancy dry wine accompanied by a meat and cheese selection board. Smoked turkey breast cuts with wine are preferable. Turkey cold cuts can also be part of a healthy salad or a healthy sandwich.
Cured ham is mostly served as cold cuts; it is processed meat. They are mainly used as pizza toppings, the famous Croque Monsieur, and the Cubano. Most of the time, they’re just a couple of slices on sandwiches, which is even less than the moderate amount that experts say is healthy. Thus, they do not cause any health problems. In addition to cold cuts, ham is served as a Christmas dinner in Europe. It is also part of a good charcuterie board that goes well with a dry red wine.
People ate ham in the 2nd century BC because it can be cured, salted, or even smoked. When you salt and cure a pork leg, it turns into ham. If you keep it in the right conditions, it can even stay out of the fridge. These conditions are humidity and direct sunlight, which prevents it from rotting and spoiling. Turkey meat, on the other hand, needs refrigeration and has a shorter shelf life.
In some religions, like the Jewish and Islamic religions, pork meat is forbidden and thus cannot be consumed. This affects many aspects of ham. One example is that ham is hard to find in the Arab world, and when it is, it costs more.
Turkey meat is cheaper compared to ham. Ham, more often than usual, is considered a delicate cold cut. However, cheap cuts are also available in the market. As the quality of pork and the smokiness increase, it becomes more expensive if the ham is boneless.
This section will compare roasted turkey meat with skin to roasted and cured lean pork ham, which has about 5% fat. Data for 100g servings of each food are provided here.
The macronutrient comparison chart makes it clear that turkey meat has more protein and fats than ham. Ham has a little more water than turkey meat. Read more detailed information in the corresponding sections.
Macronutrient Comparison Macronutrient breakdown side-by-side comparison Turkey meat 2 29% 7% 64% Protein: 28. 55 g Fats: 7. 39 g Carbs: 0. 06 g Water: 63. 52 g Other: 0. 48 g 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.
Turkey meat is richer in protein by nearly 1. 5 times compared to ham. Turkey meat contains 28g of protein, whereas ham contains 20g.
Looking at the protein content of turkey meat and ham, we find that they both have a lot of all the essential amino acids that our bodies need every day.
Turkey meat has a higher fat content compared to ham. Turkey meat contains 7. 5g of fat, whereas ham contains 5. 5g.
However, both are below the 10% required daily value threshold. They are mostly made of unsaturated fats. Turkey meat is mostly richer in polyunsaturated fats.
Ham is higher in trans fats compared to turkey meat. Turkey meat has negligible amounts of trans fat.
Turkey meat contains higher amounts of cholesterol compared to ham. Turkey meat contains 109 mg of cholesterol which is double the amount that ham contains. Taking into consideration the daily upper limit is 300mg.
Fat Type Comparison Fat type breakdown side-by-side comparison Turkey meat 2 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 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.
Turkey meat contains nearly 0g of carbs, whereas ham contains 1.5g, which is still considered negligible.
Turkey meat is higher in calories compared to ham. Turkey meat contains 44 calories more than ham. They are classified as medium-calorie foods.
Turkey meat, compared to ham, is richer in phosphorus, copper, calcium, selenium, and magnesium. On the other hand, ham is richer in zinc, potassium, manganese, and iron.
Mineral Comparison: The mineral comparison score is based on how many minerals one food has more of than another. The following charts show how much of a person’s daily needs 300 grams of food can meet. %20%20Turkey%20meat%206%20Magnesium%20Magnesium%20Calcium%20Calcium%20Potassium%20Potassium%20Iron%20Iron%20Copper%20Copper%20Zinc%20Zinc%20Phosphorus%20Phosphorus%20Sodium%20Sodium%20Manganese%20Manganese%20Selenium%20Selenium%202021%%204 2% 21% 41% 31% 68% 96% 13% 1. 8%%20163%%20%Ham%204%20Magnesium%20Magnesium%20Calcium%20Calcium%20Potassium%20Potassium%20Iron%20Iron%20Copper%20Copper%20Zinc%20Zinc%20Phosphorus%20Phosphorus%20Sodium%20Sodium%20Manganese%20Manganese%20Selenium%20Selenium%202010%%202 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% .
Turkey meat is richer in vitamins B2, B3, B5, B6, and B12. In addition to the B complex vitamins, it is also richer in folate and vitamin A. However, the amount of folate is not highly relevant. In comparison, ham is richer in vitamins B1, E, and D.
For many people, turkey is the default choice when it comes to holiday meals or sandwich meats However, ham often gets overlooked as an alternative – which is a shame, because it has a lot going for it! Here are 5 reasons why ham is better than turkey
1. Ham is Juicier
Cured ham is brined during processing which helps it retain moisture and stay juicy when cooked. Turkey breast meat on the other hand, tends to be very lean and can easily dry out during cooking. Fresh ham also has more fat marbled throughout the meat compared to turkey. This fat bastes the ham from the inside out during slow roasting, keeping it tender and juicy. So if you want a meat that will stay moist and flavorful, ham is a better bet than turkey.
2. Ham Has More Flavor
Turkey can taste rather bland, especially the breast meat which is quite lean. Ham, however, packs a flavor punch. Curing gives ham a salty, smoky flavor. A spiral sliced glazed ham gets even more complex flavor from sweet glazes. Fresh ham has a rich porky taste. So for a more interesting flavor profile, go for ham over turkey.
3. Ham is More Versatile
Turkey is great roasted whole for holiday dinners, but that’s about the extent of its versatility. Ham, on the other hand, can be used in many more ways. You can roast a whole bone-in ham, slice up leftovers for sandwiches, dice it up for omelets or pasta dishes, eat it as charcuterie, use it in soups, etc. The options are endless with ham.
4. Ham Has a Better Texture
Turkey breast meat tends to be quite stringy in texture. The leg meat is better, but can still be a bit dry. Ham has a luscious, tender, melt-in-your-mouth quality when properly cooked. The fat content and curing process gives ham a smooth, silky texture that is pleasing to the palate.
5. Ham is Easier to Cook
A whole turkey requires skill to roast properly so it cooks through without drying out. Ham can be easier for novice cooks to prepare. A cured ham can be heated and glazed, fresh ham simply roasted until it reaches the right internal temperature. And since ham remains juicy when cooked, there is more room for error.
Nutrition Comparison
Now that we’ve covered taste and texture differences, how do ham and turkey compare nutrition wise? Let’s look at the numbers per 3 oz serving:
- Calories: Ham 109 kcal, Turkey 108 kcal
- Fat: Ham 4.5g, Turkey 2g
- Saturated Fat: Ham 1.6g, Turkey 0.4g
- Protein: Ham 18g, Turkey 18g
- Sodium: Ham 1026mg, Turkey 54mg
Ham contains more fat, saturated fat and sodium compared to turkey. Turkey has the advantage when it comes to being lower in calories and healthier fats. However, the differences are minor when eating just a single portion. Moderating portions is key for both meats.
The Verdict
When prepared properly, ham can be juicier, more flavorful and have a better texture compared to turkey. It is also more versatile to cook with and easier to prepare. However, turkey has a slight nutritional advantage. At the end of the day, it comes down to personal preference. If the flavor and texture of ham appeal to you more, don’t be afraid to choose it over turkey! Both can be delicious meats when used in moderation as part of an overall balanced diet.
Diets and Weight loss
There is a difference between turkey meat and ham, but both are low in carbs, high in proteins, and full of vitamins and minerals. They are a good source of protein when consumed in moderation. For example, turkey meat is richer in proteins; however, it has a higher fat content and cholesterol. It’s best to eat both in moderation, mostly because ham has a lot of sodium and turkey has a lot of cholesterol.
Turkey meat is a good alternative to fattier protein sources. Bodybuilders should choose this because it has enough proteins, vitamins, minerals, and polyunsaturated fats that they need.
Ham is also a good addition to everyday diets. Similar to turkey meat, they are also fit to be consumed when it comes to bodybuilding.
Turkey meat and ham are both suitable for the keto diet. Their glycemic index is 0, and their carb content is negligible. They are one of the most recommended sources of proteins to be consumed in the keto diet.
Both turkey meat and ham are animal-source proteins that are not consumed in the vegan diet. If you are searching for vegan meat alternatives, please visit here.
Turkey meat is known for being low in fat and high in protein, important vitamins (like B vitamins), and minerals (like iron, zinc, and potassium). It is notably lower in saturated fat and cholesterol compared to ham, making it a heart-friendlier option. Studies show that switching from meats with more fat to meats with less fat, like turkey, may help lower the risk of cardiovascular disease (CVD). Also, turkey meat has selenium in it, which is an antioxidant that might help protect against the oxidative stress that comes with CVD (1).
Ham, on the other hand, is a processed meat that has more sodium, cholesterol, and saturated fat. Heart disease is more likely to happen if you eat a lot of processed meats, like ham. This is because they contain a lot of unhealthy fats and sodium. Higher levels of inflammatory markers and bad changes in lipid profiles have also been linked to these meats. Both of these are risk factors for CVD (2, 3, 4).
Combining turkey and other lean meats with a wide range of fruits, vegetables, whole grains, and legumes can help you live a heart-healthy life and lower your risk of CVD.
Ham and turkey meat are different because ham is processed and cured meat, while turkey meat is fresh meat. The levels of sodium and nitrates are higher in processed meat compared to fresh meat. All these factors contribute to diabetes and obesity. However, in moderation and in lower quantities, they shouldnt cause health problems for healthy individuals. Research shows that eating fresh white meat instead of other protein sources lowers the chances of getting type 2 diabetes, metabolic disorders, and being overweight. When it comes to diabetes and obesity, turkey meat is a better option (5)(6)(7).
Turkey meat has no direct relationship with increasing the risks of cancer. However, a study shows that eating poultry meat, specifically turkey meat, has lowered the risk of getting lung cancer since 2010.
In comparison, ham high in sodium has a direct relationship with increased risks of developing gastric cancer (8)(9).
Comparison summary tablePay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
| Lower in Sodium | ||
| Rich in vitamins | ||
| Lower in Cholesterol | ||
| Lower in Saturated Fat | ||
| Lower in price | ||
| Lower in Sugar | Equal | |
| Lower in Glycemic Index | Equal | |
| Rich in minerals | Equal | |
What are reasons turkey is better than ham?
FAQ
Why is ham better than turkey?
Which deli meat is healthier, turkey or ham?
Is ham healthy?
What meat is better than turkey?
Is turkey meat better than Ham?
Overall, turkey meat is a better alternative than ham. This article examines the differences between turkey meat and ham regarding general aspects, nutritional profile, and health impact. Turkey meat is the world’s second most popular poultry meat, and it is a cost-effective source of high-quality protein for human use.
Is honey baked ham as good as regular ham?
The addition of honey will affect the calorie content of the food. One tablespoon of honey contributes to approximately 64 calories. In addition, the use of heat when making baked ham will reduce the quality of the honey.
Is Turkey a healthy alternative to Ham?
Opting for turkey may be a healthier alternative given its lower association with heart disease and other conditions. Processed meats like ham, with additives and high sodium, are linked to heart disease and cancer. Excessive red meat intake also raises colorectal cancer risk.
What is the difference between a ham and a Turkey?
Turkey contains more fat than a ham. It contains 7.5g whilst ham contains only 5.5g. These, however, are still similar. We have discovered the differences between ham and turkey, developing a nutritional comparison as well as uncovering the various health benefits.
Is Ham healthier than Ham?
While ham can be enjoyed in moderation, it is higher in saturated fat, sodium, and preservatives that may negatively impact health, especially for those with heart disease, diabetes, or obesity. The bottom line: turkey is the healthier choice over ham. To maximize the benefits, choose fresh uncured turkey meat over highly processed deli products.
How much fat is in a turkey breast compared to a ham?
Turkey is lower in total fat than ham. A 3 oz serving of roasted turkey breast with skin provides only 3.6g fat vs 4.2g in ham. Is sliced turkey healthier than sliced ham?