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  6. Liverwurst vs. Ham

Liverwurst vs. Ham — In-Depth Nutrition Comparison

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A recap on differences between Liverwurst and Ham

  • Liverwurst has more Vitamin B12, Vitamin A RAE, 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.

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
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.
Liverwurst
Liverwurst
7
:
3
Ham
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 Manganese +187%
Contains more Selenium +197.4%
Contains more Magnesium +16.7%
Contains more Potassium +68.8%
Contains more Zinc +25.2%
Liverwurst
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 332% 9% 99% 15% 92% 63% 80% 21% 317%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
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 Manganese +187%
Contains more Selenium +197.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liverwurst
Liverwurst
7
:
5
Ham
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
Liverwurst
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%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liverwurst
Liverwurst
2
:
3
Ham
Ham
Contains more Fats +360.2%
Contains more Carbs +292.7%
Contains more Protein +69.1%
Contains more Water +26.4%
Contains more Other +58.9%
Liverwurst
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 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 +360.2%
Contains more Carbs +292.7%
Contains more Protein +69.1%
Contains more Water +26.4%
Contains more Other +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liverwurst
Liverwurst
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +368.9%
Contains more Polyunsaturated fat +349.4%
Contains less Saturated Fat -81.8%
Liverwurst
40% 50% 10%
Saturated Fat: 9.925 g
Monounsaturated Fat: 12.286 g
Polyunsaturated fat: 2.427 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +368.9%
Contains more Polyunsaturated fat +349.4%
Contains less Saturated Fat -81.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.155mg 0.054mg Liverwurst
Selenium 58µg 19.5µg Liverwurst
Vitamin A 13636IU 0IU Liverwurst
Vitamin A RAE 4091µg 0µg Liverwurst
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 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
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
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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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
262%
Liverwurst
45%
Ham
Minerals Daily Need Coverage Score
103%
Liverwurst
55%
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

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. 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.