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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, 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 Potassium +27%
Contains more Magnesium +16.7%
Contains more Iron +631.8%
Contains more Copper +384.8%
Contains more Zinc +28.5%
Equal in Calcium - 8
Equal in Phosphorus - 207
Equal in Sodium - 1225
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 407% 3% 20% 9% 128% 101% 89% 160%
Contains more Potassium +27%
Contains more Magnesium +16.7%
Contains more Iron +631.8%
Contains more Copper +384.8%
Contains more Zinc +28.5%
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 C +∞%
Contains more Vitamin A +∞%
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 Vitamin B12 +3676.9%
Contains more Folate +3366.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 1050% 0% 0% 53% 514% 221% 213% 109% 3069% 0% 78%
Contains more Vitamin B1 +255.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 Vitamin B12 +3676.9%
Contains more Folate +3366.7%

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 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 Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok

Which food is preferable for your diet?

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

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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 is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 121mg)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 22mg)
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)

All nutrients comparison - raw data values

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

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.