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  6. Leberkäse vs. Ham

Leberkäse vs. Ham — In-Depth Nutrition Comparison

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The main differences between leberkäse and ham

  • Leberkäse has more vitamin B12, vitamin A, vitamin B2, iron, vitamin B5, vitamin B3, and copper; however, ham has more vitamin B1.
  • Daily need coverage for vitamin B12 for leberkäse is 996% higher.
  • Ham is lower in saturated fat.
  • Leberkäse has a higher glycemic index than ham.

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
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 20% 406% 128% 101% 89% 160% 26% 199%
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more IronIron +631.8%
Contains more CopperCopper +384.8%
Contains more ZincZinc +28.5%
Contains more ManganeseManganese +270.4%
Contains more SeleniumSelenium +87.2%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +27%
~equal in Calcium ~8mg
~equal in Phosphorus ~196mg
~equal in Sodium ~1203mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1751% 0% 53% 514% 221% 212% 108% 3069% 0% 78%
Ham
Ham
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1002.5%
Contains more Vitamin B3Vitamin B3 +192.5%
Contains more Vitamin B5Vitamin B5 +777.4%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin B12Vitamin B12 +3676.9%
Contains more FolateFolate +3366.7%
Contains more Vitamin B1Vitamin B1 +255.7%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Leberkäse Ham DV% diff.
Vitamin B12 24.55µg 0.65µg 996%
Vitamin A 5252µg 0µg 584%
Vitamin B2 2.227mg 0.202mg 156%
Iron 10.83mg 1.48mg 117%
Vitamin B5 3.536mg 0.403mg 63%
Vitamin B3 11.768mg 4.023mg 48%
Vitamin B1 0.212mg 0.754mg 45%
Cholesterol 174mg 53mg 40%
Copper 0.383mg 0.079mg 34%
Saturated fat 8.96g 1.81g 33%
Fats 25.6g 5.53g 31%
Selenium 36.5µg 19.5µg 31%
Folate 104µg 3µg 25%
Monounsaturated fat 12.26g 2.62g 24%
Polyunsaturated fat 3.42g 0.54g 19%
Choline 85.1mg 15%
Protein 15.2g 20.93g 11%
Calories 304kcal 145kcal 8%
Zinc 3.7mg 2.88mg 7%
Manganese 0.2mg 0.054mg 6%
Vitamin B6 0.47mg 0.4mg 5%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Vitamin C 3mg 0mg 3%
Potassium 226mg 287mg 2%
Phosphorus 207mg 196mg 2%
Vitamin E 0.25mg 2%
Sodium 1225mg 1203mg 1%
Protein per 100 calories 5g 14g N/A
Calories per 10 g protein 200kcal 69kcal N/A
Weight per 100 calories 33g 69g N/A
Unsaturated / Saturated Fat ratio 1.8 1.7 N/A
Net carbs 2.1g 1.5g N/A
Carbs 2.1g 1.5g 0%
Magnesium 12mg 14mg 0%
Calcium 8mg 8mg 0%
Tryptophan 0.206mg 0.251mg 0%
Threonine 0.651mg 0.931mg 0%
Isoleucine 0.631mg 0.918mg 0%
Leucine 1.331mg 1.661mg 0%
Lysine 1.178mg 1.775mg 0%
Methionine 0.342mg 0.553mg 0%
Phenylalanine 0.716mg 0.904mg 0%
Valine 0.806mg 0.908mg 0%
Histidine 0.393mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 26% 2% 54% 4%
Protein: 15.2 g
Fats: 25.6 g
Carbs: 2.1 g
Water: 53.6 g
Other: 3.5 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +362.9%
Contains more CarbsCarbs +40%
Contains more ProteinProtein +37.7%
Contains more WaterWater +26.3%
Contains more OtherOther +24.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 50% 14%
Saturated fat: Sat. Fat 8.96 g
Monounsaturated fat: Mono. Fat 12.26 g
Polyunsaturated fat: Poly. Fat 3.42 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +367.9%
Contains more Poly. FatPolyunsaturated fat +533.3%
Contains less Sat. FatSaturated fat -79.8%

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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. 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.