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Ham vs Liver - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.4g)
Which food contains less Sugars?
Liver
Liver contains less Sugars (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1154mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 302mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 Liver
Rich in minerals ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

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

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
244
Liver
Mineral Summary Score
43
Ham
79
Liver

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
1
:
6
Liver
Contains more Potassium +91.3%
Contains more Iron +1110.8%
Contains more Calcium +25%
Contains more Copper +702.5%
Contains more Zinc +133.3%
Contains more Phosphorus +23%
Contains less Sodium -95.9%
Equal in Magnesium - 14
Contains more Potassium +91.3%
Contains more Iron +1110.8%
Contains more Calcium +25%
Contains more Copper +702.5%
Contains more Zinc +133.3%
Contains more Phosphorus +23%
Contains less Sodium -95.9%
Equal in Magnesium - 14

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
4
:
7
Liver
Contains more Vitamin B1 +192.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +987.1%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +1084.6%
Contains more Vitamin B6 +42.5%
Contains more Vitamin B12 +2772.3%
Contains more Vitamin B1 +192.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +987.1%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +1084.6%
Contains more Vitamin B6 +42.5%
Contains more Vitamin B12 +2772.3%

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
156%
Liver
Carbohydrates
2%
Ham
4%
Liver
Fats
26%
Ham
20%
Liver

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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 Liver Opinion
Calories 145 165 Liver
Protein 20.93 26.02 Liver
Fats 5.53 4.4 Ham
Vitamin C 0 23.6 Liver
Carbs 1.5 3.76 Liver
Cholesterol 53 355 Ham
Vitamin D 32 Ham
Iron 1.48 17.92 Liver
Calcium 8 10 Liver
Potassium 287 150 Ham
Magnesium 14 14
Sugars 0 Ham
Fiber 0 0
Copper 0.079 0.634 Liver
Zinc 2.88 6.72 Liver
Starch
Phosphorus 196 241 Liver
Sodium 1203 49 Liver
Vitamin A 0 17997 Liver
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.258 Ham
Vitamin B2 0.202 2.196 Liver
Vitamin B3 4.023 8.435 Liver
Vitamin B5 0.403 4.774 Liver
Vitamin B6 0.4 0.57 Liver
Vitamin B12 0.65 18.67 Liver
Vitamin K 0 Ham
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 1.41 Liver
Monounsaturated Fat 2.62 0.63 Ham
Polyunsaturated fat 0.54 1.05 Liver
Tryptophan 0.251 0.366 Liver
Threonine 0.931 1.107 Liver
Isoleucine 0.918 1.32 Liver
Leucine 1.661 2.319 Liver
Lysine 1.775 2.007 Liver
Methionine 0.553 0.645 Liver
Phenylalanine 0.904 1.274 Liver
Valine 0.908 1.607 Liver
Histidine 0.75 0.708 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.