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  6. Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated vs. Liver

Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated vs. Liver — In-Depth Nutrition Comparison

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A recap on the differences between pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated and liver

  • Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated has less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, and zinc.
  • Liver covers your daily vitamin B12 needs 761% more than pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated.
  • Liver contains 22 times less sodium than pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated. Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated contains 1098mg of sodium, while liver contains 49mg.

Food varieties used in this article are Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated vs Liver 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 15% 1.8% 31% 33% 47% 54% 130% 143% 3.3% 188%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +131.3%
Contains more PhosphorusPhosphorus +25.7%
Contains more CalciumCalcium +66.7%
Contains more IronIron +1959.8%
Contains more CopperCopper +346.5%
Contains more ZincZinc +239.4%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +95.7%

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 0% 4.3% 5.2% 9% 133% 48% 129% 47% 109% 51% 0% 0.75% 41%
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +105.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +41476.9%
Contains more Vitamin B2Vitamin B2 +950.7%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +505.8%
Contains more Vitamin B6Vitamin B6 +20.3%
Contains more Vitamin B12Vitamin B12 +4453.7%
Contains more FolateFolate +16200%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated Liver DV% diff.
Vitamin B12 0.41µg 18.67µg 761%
Vitamin A 13µg 5405µg 599%
Iron 0.87mg 17.92mg 213%
Vitamin B2 0.209mg 2.196mg 153%
Cholesterol 53mg 355mg 101%
Vitamin B5 0.788mg 4.774mg 80%
Selenium 34.5µg 67.5µg 60%
Copper 0.142mg 0.634mg 55%
Sodium 1098mg 49mg 46%
Zinc 1.98mg 6.72mg 43%
Folate 1µg 163µg 41%
Vitamin C 0mg 23.6mg 26%
Vitamin B1 0.531mg 0.258mg 23%
Choline 75.2mg 14%
Protein 19.44g 26.02g 13%
Manganese 0.025mg 0.3mg 12%
Vitamin B3 6.877mg 8.435mg 10%
Phosphorus 303mg 241mg 9%
Vitamin B6 0.474mg 0.57mg 7%
Potassium 347mg 150mg 6%
Polyunsaturated fat 0.4g 1.05g 4%
Calories 111kcal 165kcal 3%
Vitamin D 0.6µg 3%
Vitamin D 25IU 3%
Vitamin E 0.26mg 2%
Magnesium 21mg 14mg 2%
Saturated fat 0.934g 1.41g 2%
Monounsaturated fat 1.274g 0.63g 2%
Fats 3.21g 4.4g 2%
Carbs 1.03g 3.76g 1%
Net carbs 1.03g 3.76g N/A
Calcium 6mg 10mg 0%
Sugar 1.03g N/A
Trans fat 0.02g N/A
Tryptophan 0.182mg 0.366mg 0%
Threonine 0.87mg 1.107mg 0%
Isoleucine 0.877mg 1.32mg 0%
Leucine 1.557mg 2.319mg 0%
Lysine 1.642mg 2.007mg 0%
Methionine 0.465mg 0.645mg 0%
Phenylalanine 0.778mg 1.274mg 0%
Valine 0.983mg 1.607mg 0%
Histidine 0.847mg 0.708mg 0%
Fructose 0.01g 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.04g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.313g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 3% 73% 3%
Protein: 19.44 g
Fats: 3.21 g
Carbs: 1.03 g
Water: 72.85 g
Other: 3.47 g
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more WaterWater +13.3%
Contains more OtherOther +131.3%
Contains more ProteinProtein +33.8%
Contains more FatsFats +37.1%
Contains more CarbsCarbs +265%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 49% 15%
Saturated fat: Sat. Fat 0.934 g
Monounsaturated fat: Mono. Fat 1.274 g
Polyunsaturated fat: Poly. Fat 0.4 g
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -33.8%
Contains more Mono. FatMonounsaturated fat +102.2%
Contains more Poly. FatPolyunsaturated fat +162.5%

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. Pork, cured, ham with natural juices, whole, boneless, separable lean only, unheated - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168335/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.