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Ham vs Liverwurst - In-Depth Nutrition Comparison

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A recap on differences between Ham and Liverwurst

  • Ham has more Vitamin B1, however Liverwurst is higher in Vitamin B12, Vitamin A, Iron, Selenium, Vitamin B2, and Vitamin B5.
  • Liverwurst covers your daily Vitamin B12 needs 534% more than Ham.
  • Liverwurst contains 3 times less Vitamin B1 than Ham. Ham contains 0.754mg of Vitamin B1, while Liverwurst contains 0.272mg.
  • Liverwurst has less Sodium.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Liverwurst spread.

Infographic

Ham vs Liverwurst 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 +68.8%
Contains more Magnesium +16.7%
Contains more Zinc +25.2%
Contains more Iron +498%
Contains more Calcium +175%
Contains more Copper +203.8%
Contains more Phosphorus +17.3%
Contains less Sodium -41.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 332% 7% 15% 9% 80% 63% 99% 92%
Contains more Potassium +68.8%
Contains more Magnesium +16.7%
Contains more Zinc +25.2%
Contains more Iron +498%
Contains more Calcium +175%
Contains more Copper +203.8%
Contains more Phosphorus +17.3%
Contains less Sodium -41.8%

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
5
:
Contains more Vitamin B1 +177.2%
Contains more Vitamin B6 +110.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +409.9%
Contains more Vitamin B5 +632%
Contains more Vitamin B12 +1970.8%
Contains more Folate +900%
Equal in Vitamin B3 - 4.3
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 12% 819% 0% 0% 68% 238% 81% 178% 44% 1683% 0% 23%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B6 +110.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +409.9%
Contains more Vitamin B5 +632%
Contains more Vitamin B12 +1970.8%
Contains more Folate +900%
Equal in Vitamin B3 - 4.3

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
262
Liverwurst
Mineral Summary Score
55
Ham
87
Liverwurst

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
74%
Liverwurst
Carbohydrates
2%
Ham
6%
Liverwurst
Fats
26%
Ham
117%
Liverwurst

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 Liverwurst
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Liverwurst
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 contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 503mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 65mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 8.115g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Ham Liverwurst Opinion
Calories 145 305 Liverwurst
Protein 20.93 12.38 Ham
Fats 5.53 25.45 Liverwurst
Vitamin C 0 3.5 Liverwurst
Carbs 1.5 5.89 Liverwurst
Cholesterol 53 118 Ham
Vitamin D 32 Ham
Iron 1.48 8.85 Liverwurst
Calcium 8 22 Liverwurst
Potassium 287 170 Ham
Magnesium 14 12 Ham
Sugar 0 1.65 Ham
Fiber 0 2.5 Liverwurst
Copper 0.079 0.24 Liverwurst
Zinc 2.88 2.3 Ham
Starch
Phosphorus 196 230 Liverwurst
Sodium 1203 700 Liverwurst
Vitamin A 0 13636 Liverwurst
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.272 Ham
Vitamin B2 0.202 1.03 Liverwurst
Vitamin B3 4.023 4.3 Liverwurst
Vitamin B5 0.403 2.95 Liverwurst
Vitamin B6 0.4 0.19 Ham
Vitamin B12 0.65 13.46 Liverwurst
Vitamin K 0 Ham
Folate 3 30 Liverwurst
Trans Fat
Saturated Fat 1.81 9.925 Ham
Monounsaturated Fat 2.62 12.286 Liverwurst
Polyunsaturated fat 0.54 2.427 Liverwurst
Tryptophan 0.251 0.151 Ham
Threonine 0.931 0.671 Ham
Isoleucine 0.918 0.653 Ham
Leucine 1.661 1.139 Ham
Lysine 1.775 1.155 Ham
Methionine 0.553 0.285 Ham
Phenylalanine 0.904 0.617 Ham
Valine 0.908 0.857 Ham
Histidine 0.75 0.448 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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.