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Liver vs. Ham — In-Depth Nutrition Comparison

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A recap on the differences between liver and ham

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, and copper; however, ham is higher in vitamin B1.
  • Liver covers your daily vitamin B12 needs 751% more than ham.
  • Ham has less cholesterol.

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

Infographic

Liver vs Ham 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.
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%
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%
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%
Contains more PotassiumPotassium +91.3%
~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.
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +192.2%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +150.7%
Contains more FatsFats +25.7%
Contains more OtherOther +191.3%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -22.1%
Contains more Poly. FatPolyunsaturated fat +94.4%
Contains more Mono. FatMonounsaturated fat +315.9%

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