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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 RAE, Vitamin B2, Iron, Vitamin B5, Vitamin B3, and Copper, however, Ham has more Vitamin B1.
  • Daily need coverage for Vitamin B12 from Leberkäse is 996% higher.
  • 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
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.
Leberkäse
Leberkäse
6
:
3
Ham
Ham
Contains more Iron +631.8%
Contains more Zinc +28.5%
Contains more Copper +384.8%
Contains more Manganese +270.4%
Contains more Selenium +87.2%
Contains more Magnesium +16.7%
Contains more Potassium +27%
Equal in Calcium - 8
Equal in Phosphorus - 196
Equal in Sodium - 1203
Leberkäse
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 407% 9% 89% 20% 160% 101% 128% 27% 200%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Iron +631.8%
Contains more Zinc +28.5%
Contains more Copper +384.8%
Contains more Manganese +270.4%
Contains more Selenium +87.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Leberkäse
Leberkäse
8
:
4
Ham
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%
Leberkäse
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%
Ham
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leberkäse
Leberkäse
2
:
3
Ham
Ham
Contains more Fats +362.9%
Contains more Carbs +40%
Contains more Protein +37.7%
Contains more Water +26.3%
Contains more Other +24.9%
Leberkäse
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
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 Fats +362.9%
Contains more Carbs +40%
Contains more Protein +37.7%
Contains more Water +26.3%
Contains more Other +24.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leberkäse
Leberkäse
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +367.9%
Contains more Polyunsaturated fat +533.3%
Contains less Saturated Fat -79.8%
Leberkäse
36% 50% 14%
Saturated Fat: 8.96 g
Monounsaturated Fat: 12.26 g
Polyunsaturated fat: 3.42 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +367.9%
Contains more Polyunsaturated fat +533.3%
Contains less Saturated Fat -79.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.2mg 0.054mg Leberkäse
Selenium 36.5µg 19.5µg Leberkäse
Vitamin A 17490IU 0IU Leberkäse
Vitamin A RAE 5252µg 0µg Leberkäse
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 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
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
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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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
443%
Leberkäse
45%
Ham
Minerals Daily Need Coverage Score
114%
Leberkäse
55%
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.