Ham vs. Beef Liver raw — In-Depth Nutrition Comparison
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How are ham and beef Liver raw 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 contains 17 times more sodium than beef Liver raw. While ham contains 1203mg of sodium, beef Liver raw contains only 69mg.
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, variety meats, and by-products, liver, raw are the varieties used in this article.
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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 CalciumCalcium | +60% |
| 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% |
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 B1Vitamin B1 | +298.9% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 59.3µg | 2444% |
| Copper | 0.079mg | 9.755mg | 1075% |
| Vitamin A | 0µg | 4968µg | 552% |
| Vitamin B2 | 0.202mg | 2.755mg | 196% |
| Vitamin B5 | 0.403mg | 7.173mg | 135% |
| Cholesterol | 53mg | 275mg | 74% |
| Folate | 3µg | 290µg | 72% |
| Vitamin B3 | 4.023mg | 13.175mg | 57% |
| Vitamin B6 | 0.4mg | 1.083mg | 53% |
| Sodium | 1203mg | 69mg | 49% |
| Vitamin B1 | 0.754mg | 0.189mg | 47% |
| Choline | 85.1mg | 333.3mg | 45% |
| Iron | 1.48mg | 4.9mg | 43% |
| Selenium | 19.5µg | 39.7µg | 37% |
| Phosphorus | 196mg | 387mg | 27% |
| Manganese | 0.054mg | 0.31mg | 11% |
| Zinc | 2.88mg | 4mg | 10% |
| Monounsaturated fat | 2.62g | 0.479g | 5% |
| Vitamin K | 0µg | 3.1µg | 3% |
| Saturated fat | 1.81g | 1.233g | 3% |
| Fats | 5.53g | 3.63g | 3% |
| Vitamin D | 32IU | 49IU | 2% |
| Vitamin D | 0.8µg | 1.2µg | 2% |
| Polyunsaturated fat | 0.54g | 0.465g | 1% |
| Calories | 145kcal | 135kcal | 1% |
| Protein | 20.93g | 20.36g | 1% |
| Vitamin E | 0.25mg | 0.38mg | 1% |
| Potassium | 287mg | 313mg | 1% |
| Magnesium | 14mg | 18mg | 1% |
| Carbs | 1.5g | 3.89g | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 1.5g | 3.89g | N/A |
| Calcium | 8mg | 5mg | 0% |
| Trans fat | 0.17g | N/A | |
| Tryptophan | 0.251mg | 0.263mg | 0% |
| Threonine | 0.931mg | 0.869mg | 0% |
| Isoleucine | 0.918mg | 0.967mg | 0% |
| Leucine | 1.661mg | 1.91mg | 0% |
| Lysine | 1.775mg | 1.607mg | 0% |
| Methionine | 0.553mg | 0.543mg | 0% |
| Phenylalanine | 0.904mg | 1.084mg | 0% |
| Valine | 0.908mg | 1.26mg | 0% |
| Histidine | 0.75mg | 0.629mg | 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
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
20.36 g
Fats:
3.63 g
Carbs:
3.89 g
Water:
70.81 g
Other:
1.31 g
| Contains more FatsFats | +52.3% |
| Contains more OtherOther | +233.6% |
| Contains more CarbsCarbs | +159.3% |
~equal in
Protein
~20.36g
~equal in
Water
~70.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
1.233 g
Monounsaturated fat:
Mono. Fat
0.479 g
Polyunsaturated fat:
Poly. Fat
0.465 g
| Contains more Mono. FatMonounsaturated fat | +447% |
| Contains more Poly. FatPolyunsaturated fat | +16.1% |
| Contains less Sat. FatSaturated fat | -31.9% |