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Chicken gizzard vs. Ham — In-Depth Nutrition Comparison

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How are Chicken gizzard and Ham different?

  • Chicken gizzard is richer in Selenium, Iron, Vitamin B12, Zinc, and Copper, while Ham is higher in Vitamin B1, and Vitamin B6.
  • Chicken gizzard covers your daily need of Cholesterol 106% more than Ham.
  • Chicken gizzard contains 2 times more Iron than Ham. Chicken gizzard contains 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.

Infographic

Chicken gizzard 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 Choline Choline 0% 0% 4% 0% 6.5% 48% 59% 28% 16% 130% 0% 3.8% 57%
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 Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B12Vitamin B12 +60%
Contains more FolateFolate +66.7%
Contains more CholineCholine +22.7%
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 ~0IU
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 3% 68%
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 +∞%
~equal in Water ~67.67g
~equal in Other ~4.37g

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken gizzard Ham
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken gizzard Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Chicken gizzard
45%
Ham
Minerals Daily Need Coverage Score
64%
Chicken gizzard
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 317mg)
Which food contains less Sodium?
Chicken gizzard
Chicken gizzard contains less Sodium (difference - 1147mg)
Which food is lower in Saturated Fat?
Chicken gizzard
Chicken gizzard is lower in Saturated Fat (difference - 1.14g)
Which food is cheaper?
Chicken gizzard
Chicken gizzard is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 gizzard - 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.