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Chicken gizzards vs. Ham — In-Depth Nutrition Comparison

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How are chicken gizzards and ham different?

  • Chicken gizzards are richer in selenium, iron, vitamin B12, zinc, and copper, while ham is higher in vitamin B1 and vitamin B6.
  • Chicken gizzards cover your daily need for cholesterol, 106% more than ham.
  • Chicken gizzards contain 2 times more iron than ham. Chicken gizzards contain 3.19mg of iron, while ham contains 1.48mg.
  • Ham is lower in cholesterol.

Chicken, gizzard, all classes, cooked, simmered and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

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Chicken gizzards vs Ham infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 5.1% 16% 120% 54% 121% 81% 7.3% 9.7% 224%
Ham
Ham
2
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 CalciumCalcium +112.5%
Contains more IronIron +115.5%
Contains more CopperCopper +103.8%
Contains more ZincZinc +53.5%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +37%
Contains more SeleniumSelenium +110.8%
Contains more MagnesiumMagnesium +366.7%
Contains more PotassiumPotassium +60.3%
~equal in Phosphorus ~196mg

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 0% 0% 4% 0% 6.5% 48% 59% 28% 16% 130% 0% 3.8%
Ham
Ham
5
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 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B12Vitamin B12 +60%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2800%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B6Vitamin B6 +463.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chicken gizzards Ham DV% diff.
Cholesterol 370mg 53mg 106%
Vitamin B1 0.026mg 0.754mg 61%
Sodium 56mg 1203mg 50%
Selenium 41.1µg 19.5µg 39%
Vitamin B6 0.071mg 0.4mg 25%
Iron 3.19mg 1.48mg 21%
Protein 30.39g 20.93g 19%
Vitamin B12 1.04µg 0.65µg 16%
Zinc 4.42mg 2.88mg 14%
Copper 0.161mg 0.079mg 9%
Vitamin B3 3.12mg 4.023mg 6%
Saturated fat 0.67g 1.81g 5%
Monounsaturated fat 0.528g 2.62g 5%
Fats 2.68g 5.53g 4%
Vitamin D 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Choline 104.4mg 85.1mg 4%
Magnesium 3mg 14mg 3%
Potassium 179mg 287mg 3%
Carbs 0g 1.5g 1%
Calcium 17mg 8mg 1%
Phosphorus 189mg 196mg 1%
Manganese 0.074mg 0.054mg 1%
Vitamin B2 0.21mg 0.202mg 1%
Vitamin B5 0.468mg 0.403mg 1%
Folate 5µg 3µg 1%
Polyunsaturated fat 0.353g 0.54g 1%
Calories 154kcal 145kcal 0%
Net carbs 0g 1.5g N/A
Vitamin E 0.2mg 0.25mg 0%
Trans fat 0.13g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 3% 67%
Protein: 30.39 g
Fats: 2.68 g
Carbs: 0 g
Water: 67.93 g
Other: 0 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 ProteinProtein +45.2%
Contains more FatsFats +106.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +∞%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 34% 23%
Saturated fat: Sat. Fat 0.67 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 0.353 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 -63%
Contains more Mono. FatMonounsaturated fat +396.2%
Contains more Poly. FatPolyunsaturated fat +53%

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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. Chicken gizzards - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171457/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.