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Ham vs. Chicken liver — In-Depth Nutrition Comparison

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Differences between Ham and Chicken liver

  • Ham contains less Vitamin B12, Vitamin A, Folate, Vitamin B2, Vitamin B5, Iron, Selenium, and Copper than Chicken liver.
  • Chicken liver's daily need coverage for Vitamin B12 is 664% higher.
  • Chicken liver contains 17 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Chicken liver contains 71mg.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Chicken, liver, all classes, raw.

Infographic

Ham vs Chicken liver 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
1
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 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Contains more PotassiumPotassium +24.8%
Contains more MagnesiumMagnesium +35.7%
Contains more IronIron +507.4%
Contains more CopperCopper +522.8%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +372.2%
Contains more SeleniumSelenium +180%
~equal in Calcium ~8mg
~equal in Zinc ~2.67mg

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
2
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%
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% 665% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +147.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B2Vitamin B2 +780.2%
Contains more Vitamin B3Vitamin B3 +141.8%
Contains more Vitamin B5Vitamin B5 +1446.7%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more Vitamin B12Vitamin B12 +2450.8%
Contains more FolateFolate +19500%
Contains more CholineCholine +128.4%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more ProteinProtein +23.7%
Contains more FatsFats +14.5%
Contains more CarbsCarbs +105.5%
Contains more OtherOther +312.3%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
38% 30% 32%
Saturated Fat: Sat. Fat 1.563 g
Monounsaturated Fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Contains more Mono. FatMonounsaturated Fat +109.8%
Contains less Sat. FatSaturated Fat -13.6%
Contains more Poly. FatPolyunsaturated fat +141.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Chicken liver Opinion
Calories 145kcal 119kcal Ham
Protein 20.93g 16.92g Ham
Fats 5.53g 4.83g Ham
Vitamin C 0mg 17.9mg Chicken liver
Net carbs 1.5g 0.73g Ham
Carbs 1.5g 0.73g Ham
Cholesterol 53mg 345mg Ham
Vitamin D 32IU 0IU Ham
Magnesium 14mg 19mg Chicken liver
Calcium 8mg 8mg
Potassium 287mg 230mg Ham
Iron 1.48mg 8.99mg Chicken liver
Copper 0.079mg 0.492mg Chicken liver
Zinc 2.88mg 2.67mg Ham
Phosphorus 196mg 297mg Chicken liver
Sodium 1203mg 71mg Chicken liver
Vitamin A 0IU 11078IU Chicken liver
Vitamin A 0µg 3296µg Chicken liver
Vitamin E 0.25mg 0.7mg Chicken liver
Vitamin D 0.8µg 0µg Ham
Manganese 0.054mg 0.255mg Chicken liver
Selenium 19.5µg 54.6µg Chicken liver
Vitamin B1 0.754mg 0.305mg Ham
Vitamin B2 0.202mg 1.778mg Chicken liver
Vitamin B3 4.023mg 9.728mg Chicken liver
Vitamin B5 0.403mg 6.233mg Chicken liver
Vitamin B6 0.4mg 0.853mg Chicken liver
Vitamin B12 0.65µg 16.58µg Chicken liver
Folate 3µg 588µg Chicken liver
Trans Fat 0.065g Ham
Choline 85.1mg 194.4mg Chicken liver
Saturated Fat 1.81g 1.563g Chicken liver
Monounsaturated Fat 2.62g 1.249g Ham
Polyunsaturated fat 0.54g 1.306g Chicken liver
Tryptophan 0.251mg 0.176mg Ham
Threonine 0.931mg 0.725mg Ham
Isoleucine 0.918mg 0.813mg Ham
Leucine 1.661mg 1.512mg Ham
Lysine 1.775mg 1.332mg Ham
Methionine 0.553mg 0.432mg Ham
Phenylalanine 0.904mg 0.824mg Ham
Valine 0.908mg 0.998mg Chicken liver
Histidine 0.75mg 0.507mg Ham
Omega-3 - ALA 0.006g Chicken liver
Omega-6 - Gamma-linoleic acid 0.006g Chicken liver
Omega-6 - Eicosadienoic acid 0.005g Chicken liver
Omega-6 - Linoleic acid 0.475g Chicken liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chicken liver
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
45%
Ham
354%
Chicken liver
Minerals Daily Need Coverage Score
55%
Ham
108%
Chicken liver

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 292mg)
Which food contains less Sodium?
Chicken liver
Chicken liver contains less Sodium (difference - 1132mg)
Which food is lower in Saturated Fat?
Chicken liver
Chicken liver is lower in Saturated Fat (difference - 0.247g)
Which food is cheaper?
Chicken liver
Chicken liver is cheaper (difference - $0.5)
Which food is richer in minerals?
Chicken liver
Chicken liver is relatively richer in minerals
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
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)

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 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.