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

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

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

All nutrients comparison - raw data values

Nutrient Ham Liverwurst Opinion
Net carbs 1.5g 3.39g Liverwurst
Protein 20.93g 12.38g Ham
Fats 5.53g 25.45g Liverwurst
Carbs 1.5g 5.89g Liverwurst
Calories 145kcal 305kcal Liverwurst
Starch g g
Fructose g g
Sugar 0g 1.65g Ham
Fiber 0g 2.5g Liverwurst
Calcium 8mg 22mg Liverwurst
Iron 1.48mg 8.85mg Liverwurst
Magnesium 14mg 12mg Ham
Phosphorus 196mg 230mg Liverwurst
Potassium 287mg 170mg Ham
Sodium 1203mg 700mg Liverwurst
Zinc 2.88mg 2.3mg Ham
Copper 0.079mg 0.24mg Liverwurst
Vitamin A 0IU 13636IU Liverwurst
Vitamin E 0.25mg mg Ham
Vitamin D 32IU IU Ham
Vitamin D 0.8µg µg Ham
Vitamin C 0mg 3.5mg Liverwurst
Vitamin B1 0.754mg 0.272mg Ham
Vitamin B2 0.202mg 1.03mg Liverwurst
Vitamin B3 4.023mg 4.3mg Liverwurst
Vitamin B5 0.403mg 2.95mg Liverwurst
Vitamin B6 0.4mg 0.19mg Ham
Folate 3µg 30µg Liverwurst
Vitamin B12 0.65µg 13.46µg Liverwurst
Vitamin K 0µg µg Ham
Tryptophan 0.251mg 0.151mg Ham
Threonine 0.931mg 0.671mg Ham
Isoleucine 0.918mg 0.653mg Ham
Leucine 1.661mg 1.139mg Ham
Lysine 1.775mg 1.155mg Ham
Methionine 0.553mg 0.285mg Ham
Phenylalanine 0.904mg 0.617mg Ham
Valine 0.908mg 0.857mg Ham
Histidine 0.75mg 0.448mg Ham
Cholesterol 53mg 118mg Ham
Trans Fat g g
Saturated Fat 1.81g 9.925g Ham
Monounsaturated Fat 2.62g 12.286g Liverwurst
Polyunsaturated fat 0.54g 2.427g Liverwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Liverwurst
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
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

Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 503mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.65g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 65mg)
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.

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.