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  6. Beef Liver raw vs. Ham

Beef Liver raw vs. Ham — In-Depth Nutrition Comparison

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How are beef Liver raw and ham different?

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, folate, vitamin B3, and vitamin B6 than ham.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2444% higher.
  • Ham has less cholesterol.

Beef, variety meats, and by-products, liver, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Beef Liver raw vs Ham infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +28.6%
Contains more IronIron +231.1%
Contains more CopperCopper +12248.1%
Contains more ZincZinc +38.9%
Contains more PhosphorusPhosphorus +97.4%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +474.1%
Contains more SeleniumSelenium +103.6%
Contains more CalciumCalcium +60%
~equal in Potassium ~287mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Ham
Ham
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +52%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B2Vitamin B2 +1263.9%
Contains more Vitamin B3Vitamin B3 +227.5%
Contains more Vitamin B5Vitamin B5 +1679.9%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more Vitamin B12Vitamin B12 +9023.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9566.7%
Contains more CholineCholine +291.7%
Contains more Vitamin B1Vitamin B1 +298.9%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Ham DV% diff.
Vitamin B12 59.3µg 0.65µg 2444%
Copper 9.755mg 0.079mg 1075%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.202mg 196%
Vitamin B5 7.173mg 0.403mg 135%
Cholesterol 275mg 53mg 74%
Folate 290µg 3µg 72%
Vitamin B3 13.175mg 4.023mg 57%
Vitamin B6 1.083mg 0.4mg 53%
Sodium 69mg 1203mg 49%
Vitamin B1 0.189mg 0.754mg 47%
Choline 333.3mg 85.1mg 45%
Iron 4.9mg 1.48mg 43%
Selenium 39.7µg 19.5µg 37%
Phosphorus 387mg 196mg 27%
Manganese 0.31mg 0.054mg 11%
Zinc 4mg 2.88mg 10%
Monounsaturated fat 0.479g 2.62g 5%
Vitamin K 3.1µg 0µg 3%
Saturated fat 1.233g 1.81g 3%
Fats 3.63g 5.53g 3%
Vitamin D 49IU 32IU 2%
Vitamin D 1.2µg 0.8µg 2%
Polyunsaturated fat 0.465g 0.54g 1%
Calories 135kcal 145kcal 1%
Protein 20.36g 20.93g 1%
Vitamin E 0.38mg 0.25mg 1%
Potassium 313mg 287mg 1%
Magnesium 18mg 14mg 1%
Carbs 3.89g 1.5g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 1.5g N/A
Calcium 5mg 8mg 0%
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.251mg 0%
Threonine 0.869mg 0.931mg 0%
Isoleucine 0.967mg 0.918mg 0%
Leucine 1.91mg 1.661mg 0%
Lysine 1.607mg 1.775mg 0%
Methionine 0.543mg 0.553mg 0%
Phenylalanine 1.084mg 0.904mg 0%
Valine 1.26mg 0.908mg 0%
Histidine 0.629mg 0.75mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Ham
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 CarbsCarbs +159.3%
Contains more FatsFats +52.3%
Contains more OtherOther +233.6%
~equal in Protein ~20.93g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Ham
Ham
2
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 less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +447%
Contains more Poly. FatPolyunsaturated fat +16.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.