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Ham vs. Chicken gizzard — In-Depth Nutrition Comparison

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How are ham and chicken gizzard different?

  • Ham is richer in vitamin B1 and vitamin B6, while chicken gizzard is higher in selenium, iron, vitamin B12, zinc, and copper.
  • Chicken gizzard covers your daily need for cholesterol, 106% more than ham.
  • Ham contains 29 times more vitamin B1 than chicken gizzard. Ham contains 0.754mg of vitamin B1, while chicken gizzard contains 0.026mg.
  • Chicken gizzard is lower in sodium.

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

Infographic

Ham vs Chicken gizzard 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.
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%
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%
Contains more MagnesiumMagnesium +366.7%
Contains more PotassiumPotassium +60.3%
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%
~equal in Phosphorus ~189mg

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.
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
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%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B12Vitamin B12 +60%
Contains more FolateFolate +66.7%
Contains more CholineCholine +22.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.21mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Chicken gizzard DV% diff.
Cholesterol 53mg 370mg 106%
Vitamin B1 0.754mg 0.026mg 61%
Sodium 1203mg 56mg 50%
Selenium 19.5µg 41.1µg 39%
Vitamin B6 0.4mg 0.071mg 25%
Iron 1.48mg 3.19mg 21%
Protein 20.93g 30.39g 19%
Vitamin B12 0.65µg 1.04µg 16%
Zinc 2.88mg 4.42mg 14%
Copper 0.079mg 0.161mg 9%
Vitamin B3 4.023mg 3.12mg 6%
Monounsaturated fat 2.62g 0.528g 5%
Saturated fat 1.81g 0.67g 5%
Choline 85.1mg 104.4mg 4%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Fats 5.53g 2.68g 4%
Potassium 287mg 179mg 3%
Magnesium 14mg 3mg 3%
Calcium 8mg 17mg 1%
Manganese 0.054mg 0.074mg 1%
Vitamin B2 0.202mg 0.21mg 1%
Carbs 1.5g 0g 1%
Vitamin B5 0.403mg 0.468mg 1%
Polyunsaturated fat 0.54g 0.353g 1%
Folate 3µg 5µg 1%
Phosphorus 196mg 189mg 1%
Calories 145kcal 154kcal 0%
Net carbs 1.5g 0g N/A
Vitamin E 0.25mg 0.2mg 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
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
30% 3% 68%
Protein: 30.39 g
Fats: 2.68 g
Carbs: 0 g
Water: 67.93 g
Other: 0 g
Contains more FatsFats +106.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-537%
Contains more ProteinProtein +45.2%
~equal in Water ~67.93g

Fat Type Comparison

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

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Chicken gizzard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171457/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.