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Liverwurst vs. Turkey ham — In-Depth Nutrition Comparison

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Differences between Liverwurst and Turkey ham

  • Liverwurst is higher than Turkey ham in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B6, and Fiber.
  • Liverwurst's daily need coverage for Vitamin B12 is 527% higher.
  • Turkey ham has less Saturated Fat.

The food types used in this comparison are Liverwurst spread and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Liverwurst vs Turkey 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more CalciumCalcium +214.3%
Contains more IronIron +785%
Contains more CopperCopper +∞%
Contains less SodiumSodium -23%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +51.8%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +48.8%
Contains more PhosphorusPhosphorus +25.7%
~equal in Zinc ~2.1mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 818% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.2% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25628.3%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B2Vitamin B2 +281.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more Vitamin B12Vitamin B12 +1582.5%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.12mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more FatsFats +536.3%
Contains more CarbsCarbs +90%
Contains more ProteinProtein +31.7%
Contains more WaterWater +37.3%
Contains more OtherOther +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated Fat: Sat. Fat 9.925 g
Monounsaturated Fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
35% 39% 26%
Saturated Fat: Sat. Fat 1.2 g
Monounsaturated Fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains more Mono. FatMonounsaturated Fat +818.9%
Contains more Poly. FatPolyunsaturated fat +178%
Contains less Sat. FatSaturated Fat -87.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liverwurst Turkey ham
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liverwurst Turkey ham Opinion
Calories 305kcal 118kcal Liverwurst
Protein 12.38g 16.3g Turkey ham
Fats 25.45g 4g Liverwurst
Vitamin C 3.5mg 0mg Liverwurst
Net carbs 3.39g 3.1g Liverwurst
Carbs 5.89g 3.1g Liverwurst
Cholesterol 118mg 64mg Turkey ham
Magnesium 12mg 16mg Turkey ham
Calcium 22mg 7mg Liverwurst
Potassium 170mg 253mg Turkey ham
Iron 8.85mg 1mg Liverwurst
Sugar 1.65g 1.2g Turkey ham
Fiber 2.5g 0g Liverwurst
Copper 0.24mg Liverwurst
Zinc 2.3mg 2.1mg Liverwurst
Phosphorus 230mg 289mg Turkey ham
Sodium 700mg 909mg Liverwurst
Vitamin A 13636IU 53IU Liverwurst
Vitamin A 4091µg 16µg Liverwurst
Manganese 0.155mg Liverwurst
Selenium 58µg 38.2µg Liverwurst
Vitamin B1 0.272mg 0.23mg Liverwurst
Vitamin B2 1.03mg 0.27mg Liverwurst
Vitamin B3 4.3mg 4.12mg Liverwurst
Vitamin B5 2.95mg Liverwurst
Vitamin B6 0.19mg 0.06mg Liverwurst
Vitamin B12 13.46µg 0.8µg Liverwurst
Folate 30µg Liverwurst
Saturated Fat 9.925g 1.2g Turkey ham
Monounsaturated Fat 12.286g 1.337g Liverwurst
Polyunsaturated fat 2.427g 0.873g Liverwurst
Tryptophan 0.151mg Liverwurst
Threonine 0.671mg Liverwurst
Isoleucine 0.653mg Liverwurst
Leucine 1.139mg Liverwurst
Lysine 1.155mg Liverwurst
Methionine 0.285mg Liverwurst
Phenylalanine 0.617mg Liverwurst
Valine 0.857mg Liverwurst
Histidine 0.448mg Liverwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liverwurst Turkey ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
242%
Liverwurst
24%
Turkey ham
Minerals Daily Need Coverage Score
103%
Liverwurst
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Turkey ham
Turkey ham is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 8.725g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey ham
Turkey ham is cheaper (difference - $3)
Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 209mg)
Which food is richer in vitamins?
Liverwurst
Liverwurst is relatively richer in vitamins
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.

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

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.