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Turkey ham vs. Beef Liver — In-Depth Nutrition Comparison

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What are the main differences between Turkey ham and Beef Liver?

  • Turkey ham has less Vitamin B12, Vitamin A RAE, Vitamin B2, Vitamin B3, Vitamin B6, Iron, Phosphorus, and Zinc than Beef Liver.
  • Beef Liver's daily need coverage for Vitamin B12 is 2907% higher.
  • Turkey ham has 12 times more Sodium than Beef Liver. Turkey ham has 909mg of Sodium, while Beef Liver has 79mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, variety meats and by-products, liver, cooked, braised types in this comparison.

Infographic

Turkey ham vs Beef Liver 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +16.7%
Contains more Iron +554%
Contains more Magnesium +31.3%
Contains more Phosphorus +72%
Contains more Potassium +39.1%
Contains less Sodium -91.3%
Contains more Zinc +152.4%
Equal in Selenium - 36.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 12% 124% 23% 119% 58% 0% 0% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Contains more Calcium +16.7%
Contains more Iron +554%
Contains more Magnesium +31.3%
Contains more Phosphorus +72%
Contains more Potassium +39.1%
Contains less Sodium -91.3%
Contains more Zinc +152.4%
Equal in Selenium - 36.1

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 B1 +18.6%
Contains more Vitamin A +59737.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1168.5%
Contains more Vitamin B3 +325.4%
Contains more Vitamin B6 +1595%
Contains more Vitamin B12 +8722.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 58% 63% 78% 0% 14% 0% 100% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 233% 9%
Contains more Vitamin B1 +18.6%
Contains more Vitamin A +59737.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1168.5%
Contains more Vitamin B3 +325.4%
Contains more Vitamin B6 +1595%
Contains more Vitamin B12 +8722.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +25%
Contains more Other +80.2%
Contains more Protein +78.4%
Contains more Fats +31.5%
Contains more Carbs +65.5%
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more Water +25%
Contains more Other +80.2%
Contains more Protein +78.4%
Contains more Fats +31.5%
Contains more Carbs +65.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.3%
Contains more Monounsaturated Fat +19%
Contains more Polyunsaturated fat +27%
35% 39% 26%
Saturated Fat: 1.2 g
Monounsaturated Fat: 1.337 g
Polyunsaturated fat: 0.873 g
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
Contains less Saturated Fat -59.3%
Contains more Monounsaturated Fat +19%
Contains more Polyunsaturated fat +27%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey ham Beef Liver Opinion
Net carbs 3.1g 5.13g Beef Liver
Protein 16.3g 29.08g Beef Liver
Fats 4g 5.26g Beef Liver
Carbs 3.1g 5.13g Beef Liver
Calories 118kcal 191kcal Beef Liver
Sugar 1.2g 0g Beef Liver
Calcium 7mg 6mg Turkey ham
Iron 1mg 6.54mg Beef Liver
Magnesium 16mg 21mg Beef Liver
Phosphorus 289mg 497mg Beef Liver
Potassium 253mg 352mg Beef Liver
Sodium 909mg 79mg Beef Liver
Zinc 2.1mg 5.3mg Beef Liver
Copper 14.283mg Beef Liver
Manganese 0.356mg Beef Liver
Selenium 38.2µg 36.1µg Turkey ham
Vitamin A 53IU 31714IU Beef Liver
Vitamin A RAE 16µg 9442µg Beef Liver
Vitamin E 0.51mg Beef Liver
Vitamin D 49IU Beef Liver
Vitamin D 1.2µg Beef Liver
Vitamin C 0mg 1.9mg Beef Liver
Vitamin B1 0.23mg 0.194mg Turkey ham
Vitamin B2 0.27mg 3.425mg Beef Liver
Vitamin B3 4.12mg 17.525mg Beef Liver
Vitamin B5 7.11mg Beef Liver
Vitamin B6 0.06mg 1.017mg Beef Liver
Folate 253µg Beef Liver
Vitamin B12 0.8µg 70.58µg Beef Liver
Choline 426mg Beef Liver
Vitamin K 3.3µg Beef Liver
Tryptophan 0.368mg Beef Liver
Threonine 1.215mg Beef Liver
Isoleucine 1.352mg Beef Liver
Leucine 2.67mg Beef Liver
Lysine 2.247mg Beef Liver
Methionine 0.759mg Beef Liver
Phenylalanine 1.515mg Beef Liver
Valine 1.761mg Beef Liver
Histidine 0.879mg Beef Liver
Cholesterol 64mg 396mg Turkey ham
Trans Fat 0.365g Turkey ham
Saturated Fat 1.2g 2.947g Turkey ham
Monounsaturated Fat 1.337g 1.124g Turkey ham
Polyunsaturated fat 0.873g 1.109g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Beef Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
24%
Turkey ham
1003%
Beef Liver
Minerals Daily Need Coverage Score
58%
Turkey ham
567%
Beef Liver

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 332mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 1.747g)
Which food is lower in Sugar?
Beef Liver
Beef Liver is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef Liver
Beef Liver contains less Sodium (difference - 830mg)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.