Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Ham
  5. Compare
  6. Ham vs. Liver

Ham vs. Liver — In-Depth Nutrition Comparison

Compare

A recap on the differences between ham and liver

  • Ham has more vitamin B1; however, liver is higher in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, and copper.
  • Liver covers your daily vitamin B12 needs 751% more than ham.
  • Liver contains 25 times less sodium than ham. Ham contains 1203mg of sodium, while liver contains 49mg.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Ham vs Liver 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
1
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%
Liver
Liver
8
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 PotassiumPotassium +91.3%
Contains more CalciumCalcium +25%
Contains more IronIron +1110.8%
Contains more CopperCopper +702.5%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +23%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +455.6%
Contains more SeleniumSelenium +246.2%
~equal in Magnesium ~14mg

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%
Liver
Liver
8
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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +192.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +987.1%
Contains more Vitamin B3Vitamin B3 +109.7%
Contains more Vitamin B5Vitamin B5 +1084.6%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin B12Vitamin B12 +2772.3%
Contains more FolateFolate +5333.3%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Liver DV% diff.
Vitamin B12 0.65µg 18.67µg 751%
Vitamin A 0µg 5405µg 601%
Iron 1.48mg 17.92mg 206%
Vitamin B2 0.202mg 2.196mg 153%
Cholesterol 53mg 355mg 101%
Selenium 19.5µg 67.5µg 87%
Vitamin B5 0.403mg 4.774mg 87%
Copper 0.079mg 0.634mg 62%
Sodium 1203mg 49mg 50%
Vitamin B1 0.754mg 0.258mg 41%
Folate 3µg 163µg 40%
Zinc 2.88mg 6.72mg 35%
Vitamin B3 4.023mg 8.435mg 28%
Vitamin C 0mg 23.6mg 26%
Choline 85.1mg 15%
Vitamin B6 0.4mg 0.57mg 13%
Manganese 0.054mg 0.3mg 11%
Protein 20.93g 26.02g 10%
Phosphorus 196mg 241mg 6%
Monounsaturated fat 2.62g 0.63g 5%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Potassium 287mg 150mg 4%
Polyunsaturated fat 0.54g 1.05g 3%
Fats 5.53g 4.4g 2%
Vitamin E 0.25mg 2%
Saturated fat 1.81g 1.41g 2%
Calories 145kcal 165kcal 1%
Carbs 1.5g 3.76g 1%
Protein per 100 calories 14g 16g N/A
Calories per 10 g protein 69kcal 63kcal N/A
Weight per 100 calories 69g 61g N/A
Unsaturated / Saturated Fat ratio 1.7 1.2 N/A
Net carbs 1.5g 3.76g N/A
Magnesium 14mg 14mg 0%
Calcium 8mg 10mg 0%
Tryptophan 0.251mg 0.366mg 0%
Threonine 0.931mg 1.107mg 0%
Isoleucine 0.918mg 1.32mg 0%
Leucine 1.661mg 2.319mg 0%
Lysine 1.775mg 2.007mg 0%
Methionine 0.553mg 0.645mg 0%
Phenylalanine 0.904mg 1.274mg 0%
Valine 0.908mg 1.607mg 0%
Histidine 0.75mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

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
Liver
Liver
2
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 FatsFats +25.7%
Contains more OtherOther +191.3%
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +150.7%
~equal in Water ~64.32g

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
Liver
Liver
2
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 more Mono. FatMonounsaturated fat +315.9%
Contains less Sat. FatSaturated fat -22.1%
Contains more Poly. FatPolyunsaturated fat +94.4%

People also compare

Liver
Liver vs Pork jowl
Pork jowl
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork
Pork Meat
Pork Meat vs Pork
Pork
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork

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. 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.