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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.

Infographic

Turkey ham vs 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%
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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.
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%
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33681.3%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turkey ham Liver DV% diff.
Vitamin B12 0.8µg 18.67µg 745%
Vitamin A 16µg 5405µg 599%
Iron 1mg 17.92mg 212%
Vitamin B2 0.27mg 2.196mg 148%
Cholesterol 64mg 355mg 97%
Vitamin B5 4.774mg 95%
Copper 0.634mg 70%
Selenium 38.2µg 67.5µg 53%
Zinc 2.1mg 6.72mg 42%
Folate 163µg 41%
Vitamin B6 0.06mg 0.57mg 39%
Sodium 909mg 49mg 37%
Vitamin B3 4.12mg 8.435mg 27%
Vitamin C 0mg 23.6mg 26%
Protein 16.3g 26.02g 19%
Manganese 0.3mg 13%
Phosphorus 289mg 241mg 7%
Potassium 253mg 150mg 3%
Monounsaturated fat 1.337g 0.63g 2%
Calories 118kcal 165kcal 2%
Vitamin B1 0.23mg 0.258mg 2%
Saturated fat 1.2g 1.41g 1%
Fats 4g 4.4g 1%
Polyunsaturated fat 0.873g 1.05g 1%
Carbs 3.1g 3.76g 0%
Net carbs 3.1g 3.76g N/A
Magnesium 16mg 14mg 0%
Calcium 7mg 10mg 0%
Sugar 1.2g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g 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
Liver
3
26% 4% 4% 64%
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
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Liver
1
46% 20% 34%
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%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.