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Turkey ham vs. Chicken liver — In-Depth Nutrition Comparison

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What are the differences between turkey ham and chicken liver?

  • Chicken liver is richer than turkey ham in vitamin B12, vitamin A, vitamin B2, iron, vitamin B6, vitamin B3, selenium, and vitamin C.
  • Chicken liver's daily need coverage for vitamin B12 is 657% more.
  • Turkey ham has 13 times more sodium than chicken liver. While turkey ham has 909mg of sodium, chicken liver has only 71mg.

We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Chicken, liver, all classes, raw types in this article.

Infographic

Turkey ham vs Chicken 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 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +14.3%
Contains more IronIron +799%
Contains more ZincZinc +27.1%
Contains less SodiumSodium -92.2%
Contains more SeleniumSelenium +42.9%
~equal in Potassium ~230mg
~equal in Phosphorus ~297mg

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 60% 1099% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20500%
Contains more Vitamin B1Vitamin B1 +32.6%
Contains more Vitamin B2Vitamin B2 +558.5%
Contains more Vitamin B3Vitamin B3 +136.1%
Contains more Vitamin B6Vitamin B6 +1321.7%
Contains more Vitamin B12Vitamin B12 +1972.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Turkey ham Chicken liver DV% diff.
Vitamin B12 0.8µg 16.58µg 658%
Vitamin A 16µg 3296µg 364%
Folate 588µg 147%
Vitamin B5 6.233mg 125%
Vitamin B2 0.27mg 1.778mg 116%
Iron 1mg 8.99mg 100%
Cholesterol 64mg 345mg 94%
Vitamin B6 0.06mg 0.853mg 61%
Copper 0.492mg 55%
Sodium 909mg 71mg 36%
Vitamin B3 4.12mg 9.728mg 35%
Choline 194.4mg 35%
Selenium 38.2µg 54.6µg 30%
Vitamin C 0mg 17.9mg 20%
Manganese 0.255mg 11%
Vitamin B1 0.23mg 0.305mg 6%
Vitamin E 0.7mg 5%
Zinc 2.1mg 2.67mg 5%
Polyunsaturated fat 0.873g 1.306g 3%
Saturated fat 1.2g 1.563g 2%
Potassium 253mg 230mg 1%
Phosphorus 289mg 297mg 1%
Magnesium 16mg 19mg 1%
Carbs 3.1g 0.73g 1%
Protein 16.3g 16.92g 1%
Fats 4g 4.83g 1%
Calories 118kcal 119kcal 0%
Net carbs 3.1g 0.73g N/A
Calcium 7mg 8mg 0%
Sugar 1.2g 0g N/A
Trans fat 0.065g N/A
Monounsaturated fat 1.337g 1.249g 0%
Tryptophan 0.176mg 0%
Threonine 0.725mg 0%
Isoleucine 0.813mg 0%
Leucine 1.512mg 0%
Lysine 1.332mg 0%
Methionine 0.432mg 0%
Phenylalanine 0.824mg 0%
Valine 0.998mg 0%
Histidine 0.507mg 0%
Omega-3 - ALA 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.475g 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
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more CarbsCarbs +324.7%
Contains more OtherOther +192.5%
Contains more FatsFats +20.8%
~equal in Protein ~16.92g
~equal in Water ~76.46g

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
38% 30% 32%
Saturated fat: Sat. Fat 1.563 g
Monounsaturated fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Contains less Sat. FatSaturated fat -23.2%
Contains more Poly. FatPolyunsaturated fat +49.6%
~equal in Monounsaturated fat ~1.249g

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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. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.