Beef Liver vs. Turkey ham — In-Depth Nutrition Comparison
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What are the main differences between Beef Liver and Turkey ham?
- Turkey ham has less Vitamin B12, Vitamin A RAE, Vitamin B2, Vitamin B3, Vitamin B6, Iron, Phosphorus, and Zinc than Beef Liver.
- Beef Liver's daily need coverage for Vitamin B12 is 2907% higher.
- Beef Liver has 590 times more Vitamin A RAE than Turkey ham. Beef Liver has 9442µg of Vitamin A RAE, while Turkey ham has 16µg.
- Turkey ham contains less Cholesterol.
We used Beef, variety meats and by-products, liver, cooked, braised and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this comparison.
Infographic
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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.
Contains
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Iron
+554%
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Magnesium
+31.3%
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Phosphorus
+72%
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Potassium
+39.1%
Contains
less
Sodium
-91.3%
Contains
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Zinc
+152.4%
Contains
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Calcium
+16.7%
Equal in Selenium - 38.2
Contains
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Iron
+554%
Contains
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Magnesium
+31.3%
Contains
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Phosphorus
+72%
Contains
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Potassium
+39.1%
Contains
less
Sodium
-91.3%
Contains
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Zinc
+152.4%
Contains
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Calcium
+16.7%
Equal in Selenium - 38.2
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.
:
Contains
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Vitamin A
+59737.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+1168.5%
Contains
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Vitamin B3
+325.4%
Contains
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Vitamin B6
+1595%
Contains
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Vitamin B12
+8722.5%
Contains
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Vitamin B1
+18.6%
Contains
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Vitamin A
+59737.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+1168.5%
Contains
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Vitamin B3
+325.4%
Contains
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Vitamin B6
+1595%
Contains
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Vitamin B12
+8722.5%
Contains
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Vitamin B1
+18.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+78.4%
Contains
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Fats
+31.5%
Contains
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Carbs
+65.5%
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Water
+25%
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Other
+80.2%
Protein:
29.08 g
Fats:
5.26 g
Carbs:
5.13 g
Water:
58.81 g
Other:
1.72 g
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Contains
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Protein
+78.4%
Contains
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Fats
+31.5%
Contains
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Carbs
+65.5%
Contains
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Water
+25%
Contains
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Other
+80.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+27%
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Saturated Fat
-59.3%
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Monounsaturated Fat
+19%
Saturated Fat:
2.947 g
Monounsaturated Fat:
1.124 g
Polyunsaturated fat:
1.109 g
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Contains
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Polyunsaturated fat
+27%
Contains
less
Saturated Fat
-59.3%
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Monounsaturated Fat
+19%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.13g | 3.1g |
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| Protein | 29.08g | 16.3g |
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| Fats | 5.26g | 4g |
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| Carbs | 5.13g | 3.1g |
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| Calories | 191kcal | 118kcal |
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| Sugar | 0g | 1.2g |
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| Calcium | 6mg | 7mg |
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| Iron | 6.54mg | 1mg |
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| Magnesium | 21mg | 16mg |
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| Phosphorus | 497mg | 289mg |
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| Potassium | 352mg | 253mg |
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| Sodium | 79mg | 909mg |
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| Zinc | 5.3mg | 2.1mg |
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| Copper | 14.283mg |
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| Manganese | 0.356mg |
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| Selenium | 36.1µg | 38.2µg |
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| Vitamin A | 31714IU | 53IU |
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| Vitamin A RAE | 9442µg | 16µg |
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| Vitamin E | 0.51mg |
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| Vitamin D | 49IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 1.9mg | 0mg |
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| Vitamin B1 | 0.194mg | 0.23mg |
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| Vitamin B2 | 3.425mg | 0.27mg |
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| Vitamin B3 | 17.525mg | 4.12mg |
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| Vitamin B5 | 7.11mg |
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| Vitamin B6 | 1.017mg | 0.06mg |
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| Folate | 253µg |
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| Vitamin B12 | 70.58µg | 0.8µg |
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| Vitamin K | 3.3µg |
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| Tryptophan | 0.368mg |
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| Threonine | 1.215mg |
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| Isoleucine | 1.352mg |
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| Leucine | 2.67mg |
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| Lysine | 2.247mg |
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| Methionine | 0.759mg |
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| Phenylalanine | 1.515mg |
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| Valine | 1.761mg |
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| Histidine | 0.879mg |
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| Cholesterol | 396mg | 64mg |
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| Trans Fat | 0.365g |
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| Saturated Fat | 2.947g | 1.2g |
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| Monounsaturated Fat | 1.124g | 1.337g |
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| Polyunsaturated fat | 1.109g | 0.873g |
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| Omega-6 - Eicosadienoic acid | 0.011g |
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| Omega-6 - Linoleic acid | 0.659g |
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| Omega-6 - Gamma-linoleic acid | 0.025g |
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| Omega-3 - ALA | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1067%
26%
Minerals Daily Need Coverage Score
567%
58%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 332mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 1.747g)
Which food is lower in Sugar?
Beef Liver is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef Liver contains less Sodium (difference - 830mg)
Which food is richer in minerals?
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)