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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, 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more CalciumCalcium +16.7%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +39.1%
Contains more IronIron +554%
Contains more ZincZinc +152.4%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -91.3%
~equal in Selenium ~36.1µg

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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin B1Vitamin B1 +18.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +58912.5%
Contains more Vitamin B2Vitamin B2 +1168.5%
Contains more Vitamin B3Vitamin B3 +325.4%
Contains more Vitamin B6Vitamin B6 +1595%
Contains more Vitamin B12Vitamin B12 +8722.5%

All nutrients comparison - raw data values

Nutrient Turkey ham Beef Liver DV% diff.
Vitamin B12 0.8µg 70.58µg 2908%
Copper 14.283mg 1587%
Vitamin A 16µg 9442µg 1047%
Vitamin B2 0.27mg 3.425mg 243%
Vitamin B5 7.11mg 142%
Cholesterol 64mg 396mg 111%
Vitamin B3 4.12mg 17.525mg 84%
Choline 426mg 77%
Vitamin B6 0.06mg 1.017mg 74%
Iron 1mg 6.54mg 69%
Folate 253µg 63%
Sodium 909mg 79mg 36%
Phosphorus 289mg 497mg 30%
Zinc 2.1mg 5.3mg 29%
Protein 16.3g 29.08g 26%
Manganese 0.356mg 15%
Saturated fat 1.2g 2.947g 8%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Selenium 38.2µg 36.1µg 4%
Calories 118kcal 191kcal 4%
Vitamin E 0.51mg 3%
Vitamin K 3.3µg 3%
Vitamin B1 0.23mg 0.194mg 3%
Potassium 253mg 352mg 3%
Fats 4g 5.26g 2%
Vitamin C 0mg 1.9mg 2%
Polyunsaturated fat 0.873g 1.109g 2%
Carbs 3.1g 5.13g 1%
Magnesium 16mg 21mg 1%
Monounsaturated fat 1.337g 1.124g 1%
Net carbs 3.1g 5.13g N/A
Calcium 7mg 6mg 0%
Sugar 1.2g 0g N/A
Trans fat 0.365g N/A
Tryptophan 0.368mg 0%
Threonine 1.215mg 0%
Isoleucine 1.352mg 0%
Leucine 2.67mg 0%
Lysine 2.247mg 0%
Methionine 0.759mg 0%
Phenylalanine 1.515mg 0%
Valine 1.761mg 0%
Histidine 0.879mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +25%
Contains more OtherOther +80.2%
Contains more ProteinProtein +78.4%
Contains more FatsFats +31.5%
Contains more CarbsCarbs +65.5%

Fat Type Comparison

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

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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.