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  6. Ham vs. Leberkäse

Ham vs. Leberkäse — In-Depth Nutrition Comparison

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The main differences between ham and leberkäse

  • Ham has more vitamin B1; however, leberkäse has more vitamin B12, vitamin A, vitamin B2, iron, vitamin B5, vitamin B3, and copper.
  • Daily need coverage for vitamin B12 for leberkäse is 996% higher.
  • Leberkäse has 4 times less vitamin B1 than ham. Ham has 0.754mg of vitamin B1, while leberkäse has 0.212mg.
  • Ham is lower in cholesterol.
  • Leberkäse has a higher glycemic index than ham.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Liver cheese, pork.

Infographic

Ham vs Leberkäse 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.
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 20% 406% 128% 101% 89% 160% 26% 199%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +27%
Contains more IronIron +631.8%
Contains more CopperCopper +384.8%
Contains more ZincZinc +28.5%
Contains more ManganeseManganese +270.4%
Contains more SeleniumSelenium +87.2%
~equal in Calcium ~8mg
~equal in Phosphorus ~207mg
~equal in Sodium ~1225mg

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.
Ham
Ham
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1751% 0% 53% 514% 221% 212% 108% 3069% 0% 78%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +255.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1002.5%
Contains more Vitamin B3Vitamin B3 +192.5%
Contains more Vitamin B5Vitamin B5 +777.4%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin B12Vitamin B12 +3676.9%
Contains more FolateFolate +3366.7%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Leberkäse DV% diff.
Vitamin B12 0.65µg 24.55µg 996%
Vitamin A 0µg 5252µg 584%
Vitamin B2 0.202mg 2.227mg 156%
Iron 1.48mg 10.83mg 117%
Vitamin B5 0.403mg 3.536mg 63%
Vitamin B3 4.023mg 11.768mg 48%
Vitamin B1 0.754mg 0.212mg 45%
Cholesterol 53mg 174mg 40%
Copper 0.079mg 0.383mg 34%
Saturated fat 1.81g 8.96g 33%
Fats 5.53g 25.6g 31%
Selenium 19.5µg 36.5µg 31%
Folate 3µg 104µg 25%
Monounsaturated fat 2.62g 12.26g 24%
Polyunsaturated fat 0.54g 3.42g 19%
Choline 85.1mg 15%
Protein 20.93g 15.2g 11%
Calories 145kcal 304kcal 8%
Zinc 2.88mg 3.7mg 7%
Manganese 0.054mg 0.2mg 6%
Vitamin B6 0.4mg 0.47mg 5%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Vitamin C 0mg 3mg 3%
Potassium 287mg 226mg 2%
Phosphorus 196mg 207mg 2%
Vitamin E 0.25mg 2%
Sodium 1203mg 1225mg 1%
Protein per 100 calories 14g 5g N/A
Calories per 10 g protein 69kcal 200kcal N/A
Weight per 100 calories 69g 33g N/A
Unsaturated / Saturated Fat ratio 1.7 1.8 N/A
Net carbs 1.5g 2.1g N/A
Carbs 1.5g 2.1g 0%
Magnesium 14mg 12mg 0%
Calcium 8mg 8mg 0%
Tryptophan 0.251mg 0.206mg 0%
Threonine 0.931mg 0.651mg 0%
Isoleucine 0.918mg 0.631mg 0%
Leucine 1.661mg 1.331mg 0%
Lysine 1.775mg 1.178mg 0%
Methionine 0.553mg 0.342mg 0%
Phenylalanine 0.904mg 0.716mg 0%
Valine 0.908mg 0.806mg 0%
Histidine 0.75mg 0.393mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
15% 26% 2% 54% 4%
Protein: 15.2 g
Fats: 25.6 g
Carbs: 2.1 g
Water: 53.6 g
Other: 3.5 g
Contains more ProteinProtein +37.7%
Contains more WaterWater +26.3%
Contains more OtherOther +24.9%
Contains more FatsFats +362.9%
Contains more CarbsCarbs +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
36% 50% 14%
Saturated fat: Sat. Fat 8.96 g
Monounsaturated fat: Mono. Fat 12.26 g
Polyunsaturated fat: Poly. Fat 3.42 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +367.9%
Contains more Poly. FatPolyunsaturated fat +533.3%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Leberkäse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173869/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.