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Chicken liver vs. Turkey ham — In-Depth Nutrition Comparison

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What are the differences between chicken liver and turkey ham?

  • Chicken liver is richer than turkey ham in vitamin B12, vitamin A, vitamin B2, iron, vitamin B6, vitamin B3, selenium, and vitamin C.
  • Chicken liver's daily need coverage for vitamin B12 is 657% more.
  • The amount of cholesterol in turkey ham is lower.

We used Chicken, liver, all classes, raw and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this article.

Infographic

Chicken liver vs Turkey 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 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +14.3%
Contains more IronIron +799%
Contains more CopperCopper +∞%
Contains more ZincZinc +27.1%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +42.9%
~equal in Potassium ~253mg
~equal in Phosphorus ~289mg

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 60% 1099% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +32.6%
Contains more Vitamin B2Vitamin B2 +558.5%
Contains more Vitamin B3Vitamin B3 +136.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1321.7%
Contains more Vitamin B12Vitamin B12 +1972.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chicken liver Turkey ham DV% diff.
Vitamin B12 16.58µg 0.8µg 658%
Vitamin A 3296µg 16µg 364%
Folate 588µg 147%
Vitamin B5 6.233mg 125%
Vitamin B2 1.778mg 0.27mg 116%
Iron 8.99mg 1mg 100%
Cholesterol 345mg 64mg 94%
Vitamin B6 0.853mg 0.06mg 61%
Copper 0.492mg 55%
Sodium 71mg 909mg 36%
Vitamin B3 9.728mg 4.12mg 35%
Choline 194.4mg 35%
Selenium 54.6µg 38.2µg 30%
Vitamin C 17.9mg 0mg 20%
Manganese 0.255mg 11%
Vitamin B1 0.305mg 0.23mg 6%
Vitamin E 0.7mg 5%
Zinc 2.67mg 2.1mg 5%
Polyunsaturated fat 1.306g 0.873g 3%
Saturated fat 1.563g 1.2g 2%
Potassium 230mg 253mg 1%
Phosphorus 297mg 289mg 1%
Magnesium 19mg 16mg 1%
Carbs 0.73g 3.1g 1%
Protein 16.92g 16.3g 1%
Fats 4.83g 4g 1%
Calories 119kcal 118kcal 0%
Net carbs 0.73g 3.1g N/A
Calcium 8mg 7mg 0%
Sugar 0g 1.2g N/A
Trans fat 0.065g N/A
Monounsaturated fat 1.249g 1.337g 0%
Tryptophan 0.176mg 0%
Threonine 0.725mg 0%
Isoleucine 0.813mg 0%
Leucine 1.512mg 0%
Lysine 1.332mg 0%
Methionine 0.432mg 0%
Phenylalanine 0.824mg 0%
Valine 0.998mg 0%
Histidine 0.507mg 0%
Omega-3 - ALA 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.475g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more FatsFats +20.8%
Contains more CarbsCarbs +324.7%
Contains more OtherOther +192.5%
~equal in Protein ~16.3g
~equal in Water ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 30% 32%
Saturated fat: Sat. Fat 1.563 g
Monounsaturated fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains more Poly. FatPolyunsaturated fat +49.6%
Contains less Sat. FatSaturated fat -23.2%
~equal in Monounsaturated fat ~1.337g

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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 liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.