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Liver vs Ham - In-Depth Nutrition Comparison

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A recap on differences between Liver and Ham

  • Liver has more Vitamin B12, Iron, Vitamin B2, Vitamin B5, Selenium, and Copper, however Ham is higher in Vitamin A RAE, and Vitamin B1.
  • Liver covers your daily Vitamin B12 needs 751% more than Ham.
  • Ham contains 12 times less Iron than Liver. Liver contains 17.92mg of Iron, while Ham contains 1.48mg.
  • 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.

Infographic

Liver vs Ham infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
6
:
1
Ham
Contains more Calcium +25%
Contains more Iron +1110.8%
Contains more Phosphorus +23%
Contains less Sodium -95.9%
Contains more Zinc +133.3%
Contains more Copper +702.5%
Contains more Potassium +91.3%
Equal in Magnesium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +25%
Contains more Iron +1110.8%
Contains more Phosphorus +23%
Contains less Sodium -95.9%
Contains more Zinc +133.3%
Contains more Copper +702.5%
Contains more Potassium +91.3%
Equal in Magnesium - 14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
8
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +987.1%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +1084.6%
Contains more Vitamin B6 +42.5%
Contains more Folate +5333.3%
Contains more Vitamin B12 +2772.3%
Contains more Vitamin B1 +192.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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 +987.1%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +1084.6%
Contains more Vitamin B6 +42.5%
Contains more Folate +5333.3%
Contains more Vitamin B12 +2772.3%
Contains more Vitamin B1 +192.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Ham
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Liver Ham Opinion
Net carbs 3.76g 1.5g Liver
Protein 26.02g 20.93g Liver
Fats 4.4g 5.53g Ham
Carbs 3.76g 1.5g Liver
Calories 165kcal 145kcal Liver
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
Calcium 10mg 8mg Liver
Iron 17.92mg 1.48mg Liver
Magnesium 14mg 14mg
Phosphorus 241mg 196mg Liver
Potassium 150mg 287mg Ham
Sodium 49mg 1203mg Liver
Zinc 6.72mg 2.88mg Liver
Copper 0.634mg 0.079mg Liver
Vitamin A 17997IU 0IU Liver
Vitamin E mg 0.25mg Ham
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.754mg Ham
Vitamin B2 2.196mg 0.202mg Liver
Vitamin B3 8.435mg 4.023mg Liver
Vitamin B5 4.774mg 0.403mg Liver
Vitamin B6 0.57mg 0.4mg Liver
Folate 163µg 3µg Liver
Vitamin B12 18.67µg 0.65µg Liver
Vitamin K µg 0µg Ham
Tryptophan 0.366mg 0.251mg Liver
Threonine 1.107mg 0.931mg Liver
Isoleucine 1.32mg 0.918mg Liver
Leucine 2.319mg 1.661mg Liver
Lysine 2.007mg 1.775mg Liver
Methionine 0.645mg 0.553mg Liver
Phenylalanine 1.274mg 0.904mg Liver
Valine 1.607mg 0.908mg Liver
Histidine 0.708mg 0.75mg Ham
Cholesterol 355mg 53mg Ham
Trans Fat g g
Saturated Fat 1.41g 1.81g Liver
Monounsaturated Fat 0.63g 2.62g Ham
Polyunsaturated fat 1.05g 0.54g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
45
Ham
Mineral Summary Score
150
Liver
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
126%
Ham
Carbohydrates
4%
Liver
2%
Ham
Fats
20%
Liver
26%
Ham

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 1154mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.4g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 302mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.