Ham vs. Liverwurst — In-Depth Nutrition Comparison
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A recap on the 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.
- The glycemic index of liverwurst is higher.
Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Liverwurst spread.
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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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +68.8% |
| Contains more ZincZinc | +25.2% |
| Contains more CalciumCalcium | +175% |
| Contains more IronIron | +498% |
| Contains more CopperCopper | +203.8% |
| Contains more PhosphorusPhosphorus | +17.3% |
| Contains less SodiumSodium | -41.8% |
| Contains more ManganeseManganese | +187% |
| Contains more SeleniumSelenium | +197.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +177.2% |
| Contains more Vitamin B6Vitamin B6 | +110.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +409.9% |
| Contains more Vitamin B5Vitamin B5 | +632% |
| Contains more Vitamin B12Vitamin B12 | +1970.8% |
| Contains more FolateFolate | +900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 13.46µg | 534% |
| Vitamin A | 0µg | 4091µg | 455% |
| Iron | 1.48mg | 8.85mg | 92% |
| Selenium | 19.5µg | 58µg | 70% |
| Vitamin B2 | 0.202mg | 1.03mg | 64% |
| Vitamin B5 | 0.403mg | 2.95mg | 51% |
| Vitamin B1 | 0.754mg | 0.272mg | 40% |
| Saturated fat | 1.81g | 9.925g | 37% |
| Fats | 5.53g | 25.45g | 31% |
| Monounsaturated fat | 2.62g | 12.286g | 24% |
| Cholesterol | 53mg | 118mg | 22% |
| Sodium | 1203mg | 700mg | 22% |
| Copper | 0.079mg | 0.24mg | 18% |
| Protein | 20.93g | 12.38g | 17% |
| Vitamin B6 | 0.4mg | 0.19mg | 16% |
| Choline | 85.1mg | 15% | |
| Polyunsaturated fat | 0.54g | 2.427g | 13% |
| Fiber | 0g | 2.5g | 10% |
| Calories | 145kcal | 305kcal | 8% |
| Folate | 3µg | 30µg | 7% |
| Zinc | 2.88mg | 2.3mg | 5% |
| Phosphorus | 196mg | 230mg | 5% |
| Manganese | 0.054mg | 0.155mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Vitamin C | 0mg | 3.5mg | 4% |
| Potassium | 287mg | 170mg | 3% |
| Vitamin B3 | 4.023mg | 4.3mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Calcium | 8mg | 22mg | 1% |
| Carbs | 1.5g | 5.89g | 1% |
| Net carbs | 1.5g | 3.39g | N/A |
| Magnesium | 14mg | 12mg | 0% |
| Sugar | 0g | 1.65g | N/A |
| Tryptophan | 0.251mg | 0.151mg | 0% |
| Threonine | 0.931mg | 0.671mg | 0% |
| Isoleucine | 0.918mg | 0.653mg | 0% |
| Leucine | 1.661mg | 1.139mg | 0% |
| Lysine | 1.775mg | 1.155mg | 0% |
| Methionine | 0.553mg | 0.285mg | 0% |
| Phenylalanine | 0.904mg | 0.617mg | 0% |
| Valine | 0.908mg | 0.857mg | 0% |
| Histidine | 0.75mg | 0.448mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
12.38 g
Fats:
25.45 g
Carbs:
5.89 g
Water:
53.53 g
Other:
2.75 g
| Contains more ProteinProtein | +69.1% |
| Contains more WaterWater | +26.4% |
| Contains more OtherOther | +58.9% |
| Contains more FatsFats | +360.2% |
| Contains more CarbsCarbs | +292.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
9.925 g
Monounsaturated fat:
Mono. Fat
12.286 g
Polyunsaturated fat:
Poly. Fat
2.427 g
| Contains less Sat. FatSaturated fat | -81.8% |
| Contains more Mono. FatMonounsaturated fat | +368.9% |
| Contains more Poly. FatPolyunsaturated fat | +349.4% |
