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Turkey ham vs. Liverwurst — In-Depth Nutrition Comparison

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Differences between Turkey ham and Liverwurst

  • Liverwurst is higher than Turkey ham in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B6, and Fiber.
  • Liverwurst's daily need coverage for Vitamin B12 is 527% higher.

The food types used in this comparison are USDA Commodity, turkey ham, dark meat, smoked, frozen and Liverwurst spread.

Infographic

Turkey ham vs Liverwurst infographic
Infographic link

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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +48.8%
Contains more PhosphorusPhosphorus +25.7%
Contains more CalciumCalcium +214.3%
Contains more IronIron +785%
Contains less SodiumSodium -23%
Contains more SeleniumSelenium +51.8%
~equal in Zinc ~2.3mg

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% 3.2% 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 12% 818% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25628.3%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B2Vitamin B2 +281.5%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more Vitamin B12Vitamin B12 +1582.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.3mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +31.7%
Contains more WaterWater +37.3%
Contains more OtherOther +12.7%
Contains more FatsFats +536.3%
Contains more CarbsCarbs +90%

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
40% 50% 10%
Saturated Fat: Sat. Fat 9.925 g
Monounsaturated Fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated Fat -87.9%
Contains more Mono. FatMonounsaturated Fat +818.9%
Contains more Poly. FatPolyunsaturated fat +178%

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 Liverwurst
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Turkey ham Liverwurst Opinion
Calories 118kcal 305kcal Liverwurst
Protein 16.3g 12.38g Turkey ham
Fats 4g 25.45g Liverwurst
Vitamin C 0mg 3.5mg Liverwurst
Net carbs 3.1g 3.39g Liverwurst
Carbs 3.1g 5.89g Liverwurst
Cholesterol 64mg 118mg Turkey ham
Magnesium 16mg 12mg Turkey ham
Calcium 7mg 22mg Liverwurst
Potassium 253mg 170mg Turkey ham
Iron 1mg 8.85mg Liverwurst
Sugar 1.2g 1.65g Turkey ham
Fiber 0g 2.5g Liverwurst
Copper 0.24mg Liverwurst
Zinc 2.1mg 2.3mg Liverwurst
Phosphorus 289mg 230mg Turkey ham
Sodium 909mg 700mg Liverwurst
Vitamin A 53IU 13636IU Liverwurst
Vitamin A 16µg 4091µg Liverwurst
Manganese 0.155mg Liverwurst
Selenium 38.2µg 58µg Liverwurst
Vitamin B1 0.23mg 0.272mg Liverwurst
Vitamin B2 0.27mg 1.03mg Liverwurst
Vitamin B3 4.12mg 4.3mg Liverwurst
Vitamin B5 2.95mg Liverwurst
Vitamin B6 0.06mg 0.19mg Liverwurst
Vitamin B12 0.8µg 13.46µg Liverwurst
Folate 30µg Liverwurst
Saturated Fat 1.2g 9.925g Turkey ham
Monounsaturated Fat 1.337g 12.286g Liverwurst
Polyunsaturated fat 0.873g 2.427g Liverwurst
Tryptophan 0.151mg Liverwurst
Threonine 0.671mg Liverwurst
Isoleucine 0.653mg Liverwurst
Leucine 1.139mg Liverwurst
Lysine 1.155mg Liverwurst
Methionine 0.285mg Liverwurst
Phenylalanine 0.617mg Liverwurst
Valine 0.857mg Liverwurst
Histidine 0.448mg Liverwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey ham Liverwurst
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
242%
Liverwurst
Minerals Daily Need Coverage Score
58%
Turkey ham
103%
Liverwurst

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Turkey ham
Turkey ham is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 8.725g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Turkey ham
Turkey ham is cheaper (difference - $3)
Which food contains less Sodium?
Liverwurst
Liverwurst contains less Sodium (difference - 209mg)
Which food is richer in vitamins?
Liverwurst
Liverwurst is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.