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Ham vs. Liver — In-Depth Nutrition Comparison

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A recap on differences between Ham and Liver

  • Ham has more Vitamin B1, however, Liver is higher in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, and Copper.
  • Liver covers your daily Vitamin B12 needs 751% more than Ham.
  • Liver contains 25 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Liver contains 49mg.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Ham vs Liver 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
1
:
8
Liver
Contains more Potassium +91.3%
Contains more Calcium +25%
Contains more Iron +1110.8%
Contains more Phosphorus +23%
Contains less Sodium -95.9%
Contains more Zinc +133.3%
Contains more Copper +702.5%
Contains more Manganese +455.6%
Contains more Selenium +246.2%
Equal in Magnesium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Potassium +91.3%
Contains more Calcium +25%
Contains more Iron +1110.8%
Contains more Phosphorus +23%
Contains less Sodium -95.9%
Contains more Zinc +133.3%
Contains more Copper +702.5%
Contains more Manganese +455.6%
Contains more Selenium +246.2%
Equal in Magnesium - 14

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.
Ham
5
:
8
Liver
Contains more Vitamin B1 +192.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +987.1%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +1084.6%
Contains more Vitamin B6 +42.5%
Contains more Folate +5333.3%
Contains more Vitamin B12 +2772.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0% 0%
Contains more Vitamin B1 +192.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +987.1%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +1084.6%
Contains more Vitamin B6 +42.5%
Contains more Folate +5333.3%
Contains more Vitamin B12 +2772.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
2
Liver
Contains more Fats +25.7%
Contains more Other +191.3%
Contains more Protein +24.3%
Contains more Carbs +150.7%
Equal in Water - 64.32
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +25.7%
Contains more Other +191.3%
Contains more Protein +24.3%
Contains more Carbs +150.7%
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
2
Liver
Contains more Monounsaturated Fat +315.9%
Contains less Saturated Fat -22.1%
Contains more Polyunsaturated fat +94.4%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +315.9%
Contains less Saturated Fat -22.1%
Contains more Polyunsaturated fat +94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Liver
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Liver Opinion
Net carbs 1.5g 3.76g Liver
Protein 20.93g 26.02g Liver
Fats 5.53g 4.4g Ham
Carbs 1.5g 3.76g Liver
Calories 145kcal 165kcal Liver
Calcium 8mg 10mg Liver
Iron 1.48mg 17.92mg Liver
Magnesium 14mg 14mg
Phosphorus 196mg 241mg Liver
Potassium 287mg 150mg Ham
Sodium 1203mg 49mg Liver
Zinc 2.88mg 6.72mg Liver
Copper 0.079mg 0.634mg Liver
Manganese 0.054mg 0.3mg Liver
Selenium 19.5µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.754mg 0.258mg Ham
Vitamin B2 0.202mg 2.196mg Liver
Vitamin B3 4.023mg 8.435mg Liver
Vitamin B5 0.403mg 4.774mg Liver
Vitamin B6 0.4mg 0.57mg Liver
Folate 3µg 163µg Liver
Vitamin B12 0.65µg 18.67µg Liver
Choline 85.1mg Ham
Tryptophan 0.251mg 0.366mg Liver
Threonine 0.931mg 1.107mg Liver
Isoleucine 0.918mg 1.32mg Liver
Leucine 1.661mg 2.319mg Liver
Lysine 1.775mg 2.007mg Liver
Methionine 0.553mg 0.645mg Liver
Phenylalanine 0.904mg 1.274mg Liver
Valine 0.908mg 1.607mg Liver
Histidine 0.75mg 0.708mg Ham
Cholesterol 53mg 355mg Ham
Saturated Fat 1.81g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 2.62g 0.63g Ham
Polyunsaturated fat 0.54g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
366%
Liver
Minerals Daily Need Coverage Score
55%
Ham
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1154mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.4g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 302mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.