Liverwurst vs. Ham — In-Depth Nutrition Comparison
Compare
A recap on the differences between liverwurst and ham
- Liverwurst has more vitamin B12, vitamin A, iron, selenium, vitamin B2, and vitamin B5; however, ham is higher in vitamin B1.
- Liverwurst covers your daily vitamin B12 needs 534% more than ham.
- Ham has less saturated fat.
- The glycemic index of liverwurst is higher.
Food varieties used in this article are Liverwurst spread and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| Contains more CalciumCalcium | +175% |
| Contains more IronIron | +498% |
| Contains more CopperCopper | +203.8% |
| Contains more PhosphorusPhosphorus | +17.3% |
| Contains less SodiumSodium | -41.8% |
| Contains more ManganeseManganese | +187% |
| Contains more SeleniumSelenium | +197.4% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +68.8% |
| Contains more ZincZinc | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +409.9% |
| Contains more Vitamin B5Vitamin B5 | +632% |
| Contains more Vitamin B12Vitamin B12 | +1970.8% |
| Contains more FolateFolate | +900% |
| Contains more Vitamin B1Vitamin B1 | +177.2% |
| Contains more Vitamin B6Vitamin B6 | +110.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 13.46µg | 0.65µg | 534% |
| Vitamin A | 4091µg | 0µg | 455% |
| Iron | 8.85mg | 1.48mg | 92% |
| Selenium | 58µg | 19.5µg | 70% |
| Vitamin B2 | 1.03mg | 0.202mg | 64% |
| Vitamin B5 | 2.95mg | 0.403mg | 51% |
| Vitamin B1 | 0.272mg | 0.754mg | 40% |
| Saturated fat | 9.925g | 1.81g | 37% |
| Fats | 25.45g | 5.53g | 31% |
| Monounsaturated fat | 12.286g | 2.62g | 24% |
| Cholesterol | 118mg | 53mg | 22% |
| Sodium | 700mg | 1203mg | 22% |
| Copper | 0.24mg | 0.079mg | 18% |
| Protein | 12.38g | 20.93g | 17% |
| Vitamin B6 | 0.19mg | 0.4mg | 16% |
| Choline | 85.1mg | 15% | |
| Polyunsaturated fat | 2.427g | 0.54g | 13% |
| Fiber | 2.5g | 0g | 10% |
| Calories | 305kcal | 145kcal | 8% |
| Folate | 30µg | 3µg | 7% |
| Zinc | 2.3mg | 2.88mg | 5% |
| Phosphorus | 230mg | 196mg | 5% |
| Manganese | 0.155mg | 0.054mg | 4% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin D | 32IU | 4% | |
| Vitamin C | 3.5mg | 0mg | 4% |
| Potassium | 170mg | 287mg | 3% |
| Vitamin B3 | 4.3mg | 4.023mg | 2% |
| Vitamin E | 0.25mg | 2% | |
| Calcium | 22mg | 8mg | 1% |
| Carbs | 5.89g | 1.5g | 1% |
| Net carbs | 3.39g | 1.5g | N/A |
| Magnesium | 12mg | 14mg | 0% |
| Sugar | 1.65g | 0g | N/A |
| Tryptophan | 0.151mg | 0.251mg | 0% |
| Threonine | 0.671mg | 0.931mg | 0% |
| Isoleucine | 0.653mg | 0.918mg | 0% |
| Leucine | 1.139mg | 1.661mg | 0% |
| Lysine | 1.155mg | 1.775mg | 0% |
| Methionine | 0.285mg | 0.553mg | 0% |
| Phenylalanine | 0.617mg | 0.904mg | 0% |
| Valine | 0.857mg | 0.908mg | 0% |
| Histidine | 0.448mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.38 g
Fats:
25.45 g
Carbs:
5.89 g
Water:
53.53 g
Other:
2.75 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more FatsFats | +360.2% |
| Contains more CarbsCarbs | +292.7% |
| Contains more ProteinProtein | +69.1% |
| Contains more WaterWater | +26.4% |
| Contains more OtherOther | +58.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.925 g
Monounsaturated fat:
Mono. Fat
12.286 g
Polyunsaturated fat:
Poly. Fat
2.427 g
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 | +368.9% |
| Contains more Poly. FatPolyunsaturated fat | +349.4% |
| Contains less Sat. FatSaturated fat | -81.8% |
