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Ham vs Liverwurst - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 503mg)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 8.115g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 65mg)
Which food contains less Sugars?
Ham
Ham contains less Sugars (difference - 1.65g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Liverwurst
Lower in Sodium ok
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Liverwurst
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Ham
161
Liverwurst
Mineral Summary Score
43
Ham
52
Liverwurst

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
3
:
Contains more Potassium +68.8%
Contains more Magnesium +16.7%
Contains more Zinc +25.2%
Contains more Iron +498%
Contains more Calcium +175%
Contains more Copper +203.8%
Contains more Phosphorus +17.3%
Contains less Sodium -41.8%
Contains more Potassium +68.8%
Contains more Magnesium +16.7%
Contains more Zinc +25.2%
Contains more Iron +498%
Contains more Calcium +175%
Contains more Copper +203.8%
Contains more Phosphorus +17.3%
Contains less Sodium -41.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
5
:
Contains more Vitamin B1 +177.2%
Contains more Vitamin B6 +110.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +409.9%
Contains more Vitamin B5 +632%
Contains more Vitamin B12 +1970.8%
Equal in Vitamin B3 - 4.3
Contains more Vitamin B1 +177.2%
Contains more Vitamin B6 +110.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +409.9%
Contains more Vitamin B5 +632%
Contains more Vitamin B12 +1970.8%
Equal in Vitamin B3 - 4.3

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Ham
74%
Liverwurst
Carbohydrates
2%
Ham
6%
Liverwurst
Fats
26%
Ham
117%
Liverwurst

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Liverwurst Opinion
Calories 145 305 Liverwurst
Protein 20.93 12.38 Ham
Fats 5.53 25.45 Liverwurst
Vitamin C 0 3.5 Liverwurst
Carbs 1.5 5.89 Liverwurst
Cholesterol 53 118 Ham
Vitamin D 32 Ham
Iron 1.48 8.85 Liverwurst
Calcium 8 22 Liverwurst
Potassium 287 170 Ham
Magnesium 14 12 Ham
Sugars 0 1.65 Liverwurst
Fiber 0 2.5 Liverwurst
Copper 0.079 0.24 Liverwurst
Zinc 2.88 2.3 Ham
Starch
Phosphorus 196 230 Liverwurst
Sodium 1203 700 Liverwurst
Vitamin A 0 13636 Liverwurst
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.272 Ham
Vitamin B2 0.202 1.03 Liverwurst
Vitamin B3 4.023 4.3 Liverwurst
Vitamin B5 0.403 2.95 Liverwurst
Vitamin B6 0.4 0.19 Ham
Vitamin B12 0.65 13.46 Liverwurst
Vitamin K 0 Ham
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 9.925 Ham
Monounsaturated Fat 2.62 12.286 Liverwurst
Polyunsaturated fat 0.54 2.427 Liverwurst
Tryptophan 0.251 0.151 Ham
Threonine 0.931 0.671 Ham
Isoleucine 0.918 0.653 Ham
Leucine 1.661 1.139 Ham
Lysine 1.775 1.155 Ham
Methionine 0.553 0.285 Ham
Phenylalanine 0.904 0.617 Ham
Valine 0.908 0.857 Ham
Histidine 0.75 0.448 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.