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Ham vs Leberkäse - In-Depth Nutrition Comparison

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The main differences between Ham and Leberkäse

  • Ham has more Vitamin B1, however Leberkäse has more Vitamin B12, Vitamin A RAE, Vitamin B2, Iron, Vitamin B5, Vitamin B3, and Copper.
  • Daily need coverage for Vitamin B12 from Leberkäse is 996% higher.
  • Leberkäse has 4 times less Vitamin B1 than Ham. Ham has 0.754mg of Vitamin B1, while Leberkäse has 0.212mg.
  • Ham is lower in Cholesterol.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Liver cheese, pork.

Infographic

Ham vs Leberkäse 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
3
:
Contains more Magnesium +16.7%
Contains more Potassium +27%
Contains more Iron +631.8%
Contains more Zinc +28.5%
Contains more Copper +384.8%
Equal in Calcium - 8
Equal in Phosphorus - 207
Equal in Sodium - 1225
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 407% 9% 89% 20% 160% 101% 128%
Contains more Magnesium +16.7%
Contains more Potassium +27%
Contains more Iron +631.8%
Contains more Zinc +28.5%
Contains more Copper +384.8%
Equal in Calcium - 8
Equal in Phosphorus - 207
Equal in Sodium - 1225

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
4
:
Contains more Vitamin B1 +255.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1002.5%
Contains more Vitamin B3 +192.5%
Contains more Vitamin B5 +777.4%
Contains more Vitamin B6 +17.5%
Contains more Folate +3366.7%
Contains more Vitamin B12 +3676.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1050% 0% 0% 10% 53% 514% 221% 213% 109% 78% 3069% 0%
Contains more Vitamin B1 +255.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1002.5%
Contains more Vitamin B3 +192.5%
Contains more Vitamin B5 +777.4%
Contains more Vitamin B6 +17.5%
Contains more Folate +3366.7%
Contains more Vitamin B12 +3676.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Leberkäse
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok

All nutrients comparison - raw data values

Nutrient Ham Leberkäse Opinion
Net carbs 1.5g 2.1g Leberkäse
Protein 20.93g 15.2g Ham
Fats 5.53g 25.6g Leberkäse
Carbs 1.5g 2.1g Leberkäse
Calories 145kcal 304kcal Leberkäse
Starch g g
Fructose g g
Sugar 0g g Leberkäse
Fiber 0g 0g
Calcium 8mg 8mg
Iron 1.48mg 10.83mg Leberkäse
Magnesium 14mg 12mg Ham
Phosphorus 196mg 207mg Leberkäse
Potassium 287mg 226mg Ham
Sodium 1203mg 1225mg Ham
Zinc 2.88mg 3.7mg Leberkäse
Copper 0.079mg 0.383mg Leberkäse
Vitamin A 0IU 17490IU Leberkäse
Vitamin E 0.25mg mg Ham
Vitamin D 32IU IU Ham
Vitamin D 0.8µg µg Ham
Vitamin C 0mg 3mg Leberkäse
Vitamin B1 0.754mg 0.212mg Ham
Vitamin B2 0.202mg 2.227mg Leberkäse
Vitamin B3 4.023mg 11.768mg Leberkäse
Vitamin B5 0.403mg 3.536mg Leberkäse
Vitamin B6 0.4mg 0.47mg Leberkäse
Folate 3µg 104µg Leberkäse
Vitamin B12 0.65µg 24.55µg Leberkäse
Vitamin K 0µg µg Ham
Tryptophan 0.251mg 0.206mg Ham
Threonine 0.931mg 0.651mg Ham
Isoleucine 0.918mg 0.631mg Ham
Leucine 1.661mg 1.331mg Ham
Lysine 1.775mg 1.178mg Ham
Methionine 0.553mg 0.342mg Ham
Phenylalanine 0.904mg 0.716mg Ham
Valine 0.908mg 0.806mg Ham
Histidine 0.75mg 0.393mg Ham
Cholesterol 53mg 174mg Ham
Trans Fat g g
Saturated Fat 1.81g 8.96g Ham
Monounsaturated Fat 2.62g 12.26g Leberkäse
Polyunsaturated fat 0.54g 3.42g Leberkäse

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Leberkäse
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
443
Leberkäse
Mineral Summary Score
55
Ham
114
Leberkäse

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
91%
Leberkäse
Carbohydrates
2%
Ham
2%
Leberkäse
Fats
26%
Ham
118%
Leberkäse

Comparison summary

Which food is lower in Sugar?
Leberkäse
Leberkäse is lower in Sugar (difference - 0g)
Which food is cheaper?
Leberkäse
Leberkäse is cheaper (difference - $0.5)
Which food is richer in minerals?
Leberkäse
Leberkäse is relatively richer in minerals
Which food is richer in vitamins?
Leberkäse
Leberkäse is relatively richer in vitamins
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 121mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.15g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Leberkäse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173869/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.