Beef Liver vs. Ham — In-Depth Nutrition Comparison
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Significant differences between beef Liver and ham
- The amount of vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, iron, folate, and choline in beef Liver is higher than in ham.
- Beef Liver covers your daily vitamin B12 needs 2914% more than ham.
- Ham contains less cholesterol.
Specific food types used in this comparison are Beef, variety meats, and by-products, liver, cooked, braised and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +22.6% |
| Contains more IronIron | +341.9% |
| Contains more CopperCopper | +17979.7% |
| Contains more ZincZinc | +84% |
| Contains more PhosphorusPhosphorus | +153.6% |
| Contains less SodiumSodium | -93.4% |
| Contains more ManganeseManganese | +559.3% |
| Contains more SeleniumSelenium | +85.1% |
| Contains more CalciumCalcium | +33.3% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +104% |
| Contains more Vitamin DVitamin D | +50% |
| Contains more Vitamin B2Vitamin B2 | +1595.5% |
| Contains more Vitamin B3Vitamin B3 | +335.6% |
| Contains more Vitamin B5Vitamin B5 | +1664.3% |
| Contains more Vitamin B6Vitamin B6 | +154.3% |
| Contains more Vitamin B12Vitamin B12 | +10758.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +8333.3% |
| Contains more CholineCholine | +400.6% |
| Contains more Vitamin B1Vitamin B1 | +288.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 70.58µg | 0.65µg | 2914% |
| Copper | 14.283mg | 0.079mg | 1578% |
| Vitamin A | 9442µg | 0µg | 1049% |
| Vitamin B2 | 3.425mg | 0.202mg | 248% |
| Vitamin B5 | 7.11mg | 0.403mg | 134% |
| Cholesterol | 396mg | 53mg | 114% |
| Vitamin B3 | 17.525mg | 4.023mg | 84% |
| Iron | 6.54mg | 1.48mg | 63% |
| Folate | 253µg | 3µg | 63% |
| Choline | 426mg | 85.1mg | 62% |
| Sodium | 79mg | 1203mg | 49% |
| Vitamin B6 | 1.017mg | 0.4mg | 47% |
| Vitamin B1 | 0.194mg | 0.754mg | 47% |
| Phosphorus | 497mg | 196mg | 43% |
| Selenium | 36.1µg | 19.5µg | 30% |
| Zinc | 5.3mg | 2.88mg | 22% |
| Protein | 29.08g | 20.93g | 16% |
| Manganese | 0.356mg | 0.054mg | 13% |
| Saturated fat | 2.947g | 1.81g | 5% |
| Monounsaturated fat | 1.124g | 2.62g | 4% |
| Polyunsaturated fat | 1.109g | 0.54g | 4% |
| Vitamin K | 3.3µg | 0µg | 3% |
| Calories | 191kcal | 145kcal | 2% |
| Vitamin D | 1.2µg | 0.8µg | 2% |
| Vitamin E | 0.51mg | 0.25mg | 2% |
| Potassium | 352mg | 287mg | 2% |
| Magnesium | 21mg | 14mg | 2% |
| Vitamin D | 49IU | 32IU | 2% |
| Vitamin C | 1.9mg | 0mg | 2% |
| Carbs | 5.13g | 1.5g | 1% |
| Fats | 5.26g | 5.53g | 0% |
| Net carbs | 5.13g | 1.5g | N/A |
| Calcium | 6mg | 8mg | 0% |
| Trans fat | 0.365g | N/A | |
| Tryptophan | 0.368mg | 0.251mg | 0% |
| Threonine | 1.215mg | 0.931mg | 0% |
| Isoleucine | 1.352mg | 0.918mg | 0% |
| Leucine | 2.67mg | 1.661mg | 0% |
| Lysine | 2.247mg | 1.775mg | 0% |
| Methionine | 0.759mg | 0.553mg | 0% |
| Phenylalanine | 1.515mg | 0.904mg | 0% |
| Valine | 1.761mg | 0.908mg | 0% |
| Histidine | 0.879mg | 0.75mg | 0% |
| Omega-3 - ALA | 0.017g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.025g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.659g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
29.08 g
Fats:
5.26 g
Carbs:
5.13 g
Water:
58.81 g
Other:
1.72 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +38.9% |
| Contains more CarbsCarbs | +242% |
| Contains more WaterWater | +15.1% |
| Contains more OtherOther | +154.1% |
~equal in
Fats
~5.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.947 g
Monounsaturated fat:
Mono. Fat
1.124 g
Polyunsaturated fat:
Poly. Fat
1.109 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Poly. FatPolyunsaturated fat | +105.4% |
| Contains less Sat. FatSaturated fat | -38.6% |
| Contains more Mono. FatMonounsaturated fat | +133.1% |
