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, 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.
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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" 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
284%
44%
Minerals Daily Need Coverage Score
103%
55%
Comparison summary
Which food contains less Sodium?
Liverwurst contains less Sodium (difference - 503mg)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 65mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 8.115g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham is cheaper (difference - $2.5)
Which food is richer in minerals?
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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.