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Liverwurst vs Ham - In-Depth Nutrition Comparison

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A recap on differences between Liverwurst and Ham

  • Liverwurst has more Vitamin B12, Iron, Selenium, Vitamin B2, and Vitamin B5, however Ham is higher in Vitamin A RAE, and Vitamin B1.
  • Liverwurst covers your daily Vitamin B12 needs 534% more than Ham.
  • Ham contains 7 times less Vitamin B5 than Liverwurst. Liverwurst contains 2.95mg of Vitamin B5, while Ham contains 0.403mg.
  • Ham has less Saturated Fat.

Food varieties used in this article are Liverwurst spread and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Liverwurst 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 Calcium +175%
Contains more Iron +498%
Contains more Phosphorus +17.3%
Contains less Sodium -41.8%
Contains more Copper +203.8%
Contains more Magnesium +16.7%
Contains more Potassium +68.8%
Contains more Zinc +25.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 332% 9% 99% 15% 92% 63% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +175%
Contains more Iron +498%
Contains more Phosphorus +17.3%
Contains less Sodium -41.8%
Contains more Copper +203.8%
Contains more Magnesium +16.7%
Contains more Potassium +68.8%
Contains more Zinc +25.2%

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
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +409.9%
Contains more Vitamin B5 +632%
Contains more Folate +900%
Contains more Vitamin B12 +1970.8%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B6 +110.5%
Equal in Vitamin B3 - 4.023
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 819% 0% 0% 12% 68% 238% 81% 178% 44% 23% 1683% 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 +409.9%
Contains more Vitamin B5 +632%
Contains more Folate +900%
Contains more Vitamin B12 +1970.8%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B6 +110.5%
Equal in Vitamin B3 - 4.023

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

All nutrients comparison - raw data values

Nutrient Liverwurst Ham Opinion
Net carbs 3.39g 1.5g Liverwurst
Protein 12.38g 20.93g Ham
Fats 25.45g 5.53g Liverwurst
Carbs 5.89g 1.5g Liverwurst
Calories 305kcal 145kcal Liverwurst
Starch g g
Fructose g g
Sugar 1.65g 0g Ham
Fiber 2.5g 0g Liverwurst
Calcium 22mg 8mg Liverwurst
Iron 8.85mg 1.48mg Liverwurst
Magnesium 12mg 14mg Ham
Phosphorus 230mg 196mg Liverwurst
Potassium 170mg 287mg Ham
Sodium 700mg 1203mg Liverwurst
Zinc 2.3mg 2.88mg Ham
Copper 0.24mg 0.079mg Liverwurst
Vitamin A 13636IU 0IU Liverwurst
Vitamin E mg 0.25mg Ham
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 3.5mg 0mg Liverwurst
Vitamin B1 0.272mg 0.754mg Ham
Vitamin B2 1.03mg 0.202mg Liverwurst
Vitamin B3 4.3mg 4.023mg Liverwurst
Vitamin B5 2.95mg 0.403mg Liverwurst
Vitamin B6 0.19mg 0.4mg Ham
Folate 30µg 3µg Liverwurst
Vitamin B12 13.46µg 0.65µg Liverwurst
Vitamin K µg 0µg Ham
Tryptophan 0.151mg 0.251mg Ham
Threonine 0.671mg 0.931mg Ham
Isoleucine 0.653mg 0.918mg Ham
Leucine 1.139mg 1.661mg Ham
Lysine 1.155mg 1.775mg Ham
Methionine 0.285mg 0.553mg Ham
Phenylalanine 0.617mg 0.904mg Ham
Valine 0.857mg 0.908mg Ham
Histidine 0.448mg 0.75mg Ham
Cholesterol 118mg 53mg Ham
Trans Fat g g
Saturated Fat 9.925g 1.81g Ham
Monounsaturated Fat 12.286g 2.62g Liverwurst
Polyunsaturated fat 2.427g 0.54g Liverwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liverwurst 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
262
Liverwurst
45
Ham
Mineral Summary Score
87
Liverwurst
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
74%
Liverwurst
126%
Ham
Carbohydrates
6%
Liverwurst
2%
Ham
Fats
117%
Liverwurst
26%
Ham

Comparison summary

Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 503mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.65g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 65mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 8.115g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food is richer in minerals?
?
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.
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

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.