Liver vs. Ham — In-Depth Nutrition Comparison
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A recap on differences between liver and ham
- Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, and copper; however, ham is higher in vitamin B1.
- Liver covers your daily vitamin B12 needs 751% more than ham.
- Ham has less cholesterol.
Food varieties used in this article are Pork, fresh, variety meats, and by-products, liver, cooked, braised 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 | +25% |
| Contains more IronIron | +1110.8% |
| Contains more CopperCopper | +702.5% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +23% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +455.6% |
| Contains more SeleniumSelenium | +246.2% |
| Contains more PotassiumPotassium | +91.3% |
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 | +987.1% |
| Contains more Vitamin B3Vitamin B3 | +109.7% |
| Contains more Vitamin B5Vitamin B5 | +1084.6% |
| Contains more Vitamin B6Vitamin B6 | +42.5% |
| Contains more Vitamin B12Vitamin B12 | +2772.3% |
| Contains more FolateFolate | +5333.3% |
| Contains more Vitamin B1Vitamin B1 | +192.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.3% |
| Contains more CarbsCarbs | +150.7% |
| Contains more FatsFats | +25.7% |
| Contains more OtherOther | +191.3% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22.1% |
| Contains more Poly. FatPolyunsaturated fat | +94.4% |
| Contains more Mono. FatMonounsaturated fat | +315.9% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 18.67µg | 0.65µg | 751% |
| Vitamin A | 5405µg | 0µg | 601% |
| Iron | 17.92mg | 1.48mg | 206% |
| Vitamin B2 | 2.196mg | 0.202mg | 153% |
| Cholesterol | 355mg | 53mg | 101% |
| Vitamin B5 | 4.774mg | 0.403mg | 87% |
| Selenium | 67.5µg | 19.5µg | 87% |
| Copper | 0.634mg | 0.079mg | 62% |
| Sodium | 49mg | 1203mg | 50% |
| Vitamin B1 | 0.258mg | 0.754mg | 41% |
| Folate | 163µg | 3µg | 40% |
| Zinc | 6.72mg | 2.88mg | 35% |
| Vitamin B3 | 8.435mg | 4.023mg | 28% |
| Vitamin C | 23.6mg | 0mg | 26% |
| Choline | 85.1mg | 15% | |
| Vitamin B6 | 0.57mg | 0.4mg | 13% |
| Manganese | 0.3mg | 0.054mg | 11% |
| Protein | 26.02g | 20.93g | 10% |
| Phosphorus | 241mg | 196mg | 6% |
| Monounsaturated fat | 0.63g | 2.62g | 5% |
| Potassium | 150mg | 287mg | 4% |
| Vitamin D | 32IU | 4% | |
| Vitamin D | 0.8µg | 4% | |
| Polyunsaturated fat | 1.05g | 0.54g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Fats | 4.4g | 5.53g | 2% |
| Saturated fat | 1.41g | 1.81g | 2% |
| Calories | 165kcal | 145kcal | 1% |
| Carbs | 3.76g | 1.5g | 1% |
| Net carbs | 3.76g | 1.5g | N/A |
| Magnesium | 14mg | 14mg | 0% |
| Calcium | 10mg | 8mg | 0% |
| Tryptophan | 0.366mg | 0.251mg | 0% |
| Threonine | 1.107mg | 0.931mg | 0% |
| Isoleucine | 1.32mg | 0.918mg | 0% |
| Leucine | 2.319mg | 1.661mg | 0% |
| Lysine | 2.007mg | 1.775mg | 0% |
| Methionine | 0.645mg | 0.553mg | 0% |
| Phenylalanine | 1.274mg | 0.904mg | 0% |
| Valine | 1.607mg | 0.908mg | 0% |
| Histidine | 0.708mg | 0.75mg | 0% |
| Omega-3 - DHA | 0.03g | 0g | N/A |
| Omega-3 - DPA | 0.04g | 0g | N/A |
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 | Equal | |
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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
422%
44%
Minerals Daily Need Coverage Score
161%
55%
Comparison summary
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver contains less Sodium (difference - 1154mg)
Which food is lower in Saturated fat?
Liver is lower in Saturated fat (difference - 0.4g)
Which food is cheaper?
Liver is cheaper (difference - $0.2)
Which food is richer in minerals?
Liver is relatively richer in minerals
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 302mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.