Turkey ham vs. Liver — In-Depth Nutrition Comparison
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Differences between Turkey ham and Liver
- Liver is higher than Turkey ham in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Zinc, Vitamin B6, and Vitamin B3.
- Liver's daily need coverage for Vitamin B12 is 745% higher.
- Turkey ham has 19 times more Sodium than Liver. While Turkey ham has 909mg of Sodium, Liver has only 49mg.
The food types used in this comparison are USDA Commodity, turkey ham, dark meat, smoked, frozen and Pork, fresh, variety meats and by-products, liver, cooked, braised.
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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 MagnesiumMagnesium | +14.3% |
| Contains more PotassiumPotassium | +68.7% |
| Contains more PhosphorusPhosphorus | +19.9% |
| Contains more CalciumCalcium | +42.9% |
| Contains more IronIron | +1692% |
| Contains more ZincZinc | +220% |
| Contains less SodiumSodium | -94.6% |
| Contains more SeleniumSelenium | +76.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +33856.6% |
| Contains more Vitamin B1Vitamin B1 | +12.2% |
| Contains more Vitamin B2Vitamin B2 | +713.3% |
| Contains more Vitamin B3Vitamin B3 | +104.7% |
| Contains more Vitamin B6Vitamin B6 | +850% |
| Contains more Vitamin B12Vitamin B12 | +2233.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
| Contains more WaterWater | +14.3% |
| Contains more OtherOther | +106.7% |
| Contains more ProteinProtein | +59.6% |
| Contains more CarbsCarbs | +21.3% |
~equal in
Fats
~4.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.2 g
Monounsaturated Fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
Saturated Fat:
Sat. Fat
1.41 g
Monounsaturated Fat:
Mono. Fat
0.63 g
Polyunsaturated fat:
Poly. Fat
1.05 g
| Contains less Sat. FatSaturated Fat | -14.9% |
| Contains more Mono. FatMonounsaturated Fat | +112.2% |
| Contains more Poly. FatPolyunsaturated fat | +20.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 118kcal | 165kcal |
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| Protein | 16.3g | 26.02g |
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| Fats | 4g | 4.4g |
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| Vitamin C | 0mg | 23.6mg |
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| Net carbs | 3.1g | 3.76g |
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| Carbs | 3.1g | 3.76g |
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| Cholesterol | 64mg | 355mg |
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| Magnesium | 16mg | 14mg |
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| Calcium | 7mg | 10mg |
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| Potassium | 253mg | 150mg |
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| Iron | 1mg | 17.92mg |
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| Sugar | 1.2g |
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| Copper | 0.634mg |
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| Zinc | 2.1mg | 6.72mg |
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| Phosphorus | 289mg | 241mg |
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| Sodium | 909mg | 49mg |
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| Vitamin A | 53IU | 17997IU |
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| Vitamin A | 16µg | 5405µg |
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| Manganese | 0.3mg |
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| Selenium | 38.2µg | 67.5µg |
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| Vitamin B1 | 0.23mg | 0.258mg |
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| Vitamin B2 | 0.27mg | 2.196mg |
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| Vitamin B3 | 4.12mg | 8.435mg |
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| Vitamin B5 | 4.774mg |
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| Vitamin B6 | 0.06mg | 0.57mg |
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| Vitamin B12 | 0.8µg | 18.67µg |
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| Folate | 163µg |
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| Saturated Fat | 1.2g | 1.41g |
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| Monounsaturated Fat | 1.337g | 0.63g |
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| Polyunsaturated fat | 0.873g | 1.05g |
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| Tryptophan | 0.366mg |
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| Threonine | 1.107mg |
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| Isoleucine | 1.32mg |
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| Leucine | 2.319mg |
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| Lysine | 2.007mg |
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| Methionine | 0.645mg |
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| Phenylalanine | 1.274mg |
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| Valine | 1.607mg |
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| Histidine | 0.708mg |
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| Omega-3 - DHA | 0.03g |
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| Omega-3 - DPA | 0.04g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
366%
Minerals Daily Need Coverage Score
58%
161%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 291mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey ham is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Liver contains less Sodium (difference - 860mg)
Which food is richer in vitamins?
Liver is relatively richer in vitamins
Which food is richer in minerals?
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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.