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Liver vs Ham - 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.
Liver Ham
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
Liver Ham
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
244
Liver
32
Ham
Mineral Summary Score
79
Liver
43
Ham

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
Liver
6
:
1
Ham
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%
Contains more Potassium +91.3%
Equal in Magnesium - 14
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%
Contains more Potassium +91.3%
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
Liver
7
:
4
Ham
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%
Contains more Vitamin B1 +192.2%

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
156%
Liver
126%
Ham
Carbohydrates
4%
Liver
2%
Ham
Fats
20%
Liver
26%
Ham

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