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Ham vs. Chicken liver pate — In-Depth Nutrition Comparison

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What are the differences between ham and chicken liver pate?

  • Ham is higher in vitamin B1, yet chicken liver pate is higher in vitamin B12, iron, vitamin B2, folate, selenium, vitamin B5, and choline.
  • Chicken liver pate's daily need coverage for vitamin B12 is 309% more.
  • Ham has 15 times more vitamin B1 than chicken liver pate. While ham has 0.754mg of vitamin B1, chicken liver pate has only 0.052mg.
  • The amount of sodium in chicken liver pate is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pate, chicken liver, canned types in this article.

Infographic

Ham vs Chicken liver pate 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
3
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 9.3% 3% 8.4% 345% 60% 58% 75% 50% 21% 251%
Contains more PotassiumPotassium +202.1%
Contains more ZincZinc +34.6%
Contains more PhosphorusPhosphorus +12%
Contains more CalciumCalcium +25%
Contains more IronIron +520.9%
Contains more CopperCopper +127.8%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +136.4%
~equal in Magnesium ~13mg

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
3
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 33% 72% 20% 0% 13% 323% 141% 157% 60% 1009% 0% 241% 125%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1350%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +292%
Contains more Vitamin B2Vitamin B2 +593.6%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +550.1%
Contains more Vitamin B12Vitamin B12 +1141.5%
Contains more FolateFolate +10600%
Contains more CholineCholine +168.9%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Chicken liver pate DV% diff.
Vitamin B12 0.65µg 8.07µg 309%
Cholesterol 53mg 391mg 113%
Iron 1.48mg 9.19mg 96%
Vitamin B2 0.202mg 1.401mg 92%
Folate 3µg 321µg 80%
Vitamin B1 0.754mg 0.052mg 59%
Selenium 19.5µg 46.1µg 48%
Vitamin B5 0.403mg 2.62mg 44%
Sodium 1203mg 386mg 36%
Choline 85.1mg 228.8mg 26%
Vitamin A 0µg 217µg 24%
Vitamin B3 4.023mg 7.517mg 22%
Protein 20.93g 13.45g 15%
Polyunsaturated fat 0.54g 2.46g 13%
Fats 5.53g 13.1g 12%
Vitamin B6 0.4mg 0.26mg 11%
Vitamin C 0mg 10mg 11%
Copper 0.079mg 0.18mg 11%
Saturated fat 1.81g 4g 10%
Monounsaturated fat 2.62g 5.28g 7%
Zinc 2.88mg 2.14mg 7%
Potassium 287mg 95mg 6%
Vitamin E 0.25mg 0.98mg 5%
Manganese 0.054mg 0.162mg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Calories 145kcal 201kcal 3%
Phosphorus 196mg 175mg 3%
Carbs 1.5g 6.55g 2%
Net carbs 1.5g 6.55g N/A
Magnesium 14mg 13mg 0%
Calcium 8mg 10mg 0%
Tryptophan 0.251mg 0.195mg 0%
Threonine 0.931mg 0.601mg 0%
Isoleucine 0.918mg 0.735mg 0%
Leucine 1.661mg 1.196mg 0%
Lysine 1.775mg 0.953mg 0%
Methionine 0.553mg 0.34mg 0%
Phenylalanine 0.904mg 0.694mg 0%
Valine 0.908mg 0.863mg 0%
Histidine 0.75mg 0.347mg 0%

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
13% 13% 7% 66%
Protein: 13.45 g
Fats: 13.1 g
Carbs: 6.55 g
Water: 65.64 g
Other: 1.26 g
Contains more ProteinProtein +55.6%
Contains more OtherOther +246.8%
Contains more FatsFats +136.9%
Contains more CarbsCarbs +336.7%
~equal in Water ~65.64g

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
34% 45% 21%
Saturated fat: Sat. Fat 4 g
Monounsaturated fat: Mono. Fat 5.28 g
Polyunsaturated fat: Poly. Fat 2.46 g
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +101.5%
Contains more Poly. FatPolyunsaturated fat +355.6%

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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 liver pate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172928/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.