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Leberkäse vs Ham - In-Depth Nutrition Comparison

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The main differences between Leberkäse and Ham

  • Leberkäse has more Vitamin B12, Vitamin B2, Iron, Vitamin B5, Vitamin B3, and Copper, however Ham has more Vitamin A RAE, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Leberkäse is 996% higher.
  • Ham has 11 times less Vitamin B2 than Leberkäse. Leberkäse has 2.227mg of Vitamin B2, while Ham has 0.202mg.
  • Ham is lower in Saturated Fat.

Food types used in this article are Liver cheese, pork and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Leberkäse vs Ham 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
:
3
Ham
Contains more Iron +631.8%
Contains more Zinc +28.5%
Contains more Copper +384.8%
Contains more Magnesium +16.7%
Contains more Potassium +27%
Equal in Calcium - 8
Equal in Phosphorus - 196
Equal in Sodium - 1203
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 407% 9% 89% 20% 160% 101% 128%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Iron +631.8%
Contains more Zinc +28.5%
Contains more Copper +384.8%
Contains more Magnesium +16.7%
Contains more Potassium +27%
Equal in Calcium - 8
Equal in Phosphorus - 196
Equal in Sodium - 1203

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
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 Folate +3366.7%
Contains more Vitamin B12 +3676.9%
Contains more Vitamin B1 +255.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1050% 0% 0% 10% 53% 514% 221% 213% 109% 78% 3069% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 Folate +3366.7%
Contains more Vitamin B12 +3676.9%
Contains more Vitamin B1 +255.7%

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.
Leberkäse Ham
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leberkäse Ham
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
443
Leberkäse
45
Ham
Mineral Summary Score
114
Leberkäse
55
Ham

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
91%
Leberkäse
126%
Ham
Carbohydrates
2%
Leberkäse
2%
Ham
Fats
118%
Leberkäse
26%
Ham

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

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. Leberkäse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173869/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.