What is the Difference Between Heme and Nonheme Iron?
🆚 Go to Comparative Table 🆚The main difference between heme and nonheme iron lies in their sources, bioavailability, and absorption processes in the body. Here are the key differences:
- Sources: Heme iron is found only in animal-based foods like meat, poultry, seafood, and fish, while nonheme iron is found in plant-based foods such as whole grains, nuts, seeds, legumes, and leafy greens. Nonheme iron is also present in animal products like eggs and milk/dairy.
- Bioavailability: Heme iron is highly bioavailable, with 25-30% of it being absorbed, while nonheme iron has a lower absorption rate of 1-10%. Heme iron is better absorbed than nonheme iron, even in individuals without hemochromatosis.
- Absorption processes: Heme iron's absorption rate is not affected by dietary factors, while nonheme iron absorption is strongly influenced by dietary factors, such as plant components like phytic acid, calcium, and polyphenols. Vitamin C and heme iron taken at the same meal can improve the absorption of nonheme iron.
In summary, heme iron is found in animal-based foods and is more easily absorbed, while nonheme iron is found in plant-based foods and has a lower absorption rate. The absorption of nonheme iron can be influenced by dietary factors, whereas heme iron's absorption is not.
Comparative Table: Heme vs Nonheme Iron
Here is a table comparing the differences between heme and non-heme iron:
Feature | Heme Iron | Non-heme Iron |
---|---|---|
Source | Found only in animal products such as meat, poultry, seafood, and fish | Found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds. Also found in eggs and dairy products. |
Absorption | More easily absorbed by the body, with an absorption rate of 15-35% | Less readily absorbed than heme iron, with an absorption rate of 2-20% |
Percentage in Animal Products | Heme iron comprises approximately 40% of the iron found in animal products | Non-heme iron comprises approximately 60% of the iron found in animal products |
Factors Affecting Absorption | Vitamin C and heme iron taken at the same meal can improve the absorption of non-heme iron. However, compounds such as phytates, tannins, and bran fiber can inhibit its absorption. | Large amounts of calcium, especially from supplements, can inhibit the absorption of heme iron. |
In summary, heme iron is found in animal products and is more easily absorbed by the body, while non-heme iron is found in plant-based foods and has a lower absorption rate. Factors such as vitamin C, heme iron, calcium, and plant compounds can affect the absorption of both types of iron.
- Iron vs Hemoglobin
- Heme vs Hemin
- Iron Ore vs Iron
- Magnetite vs Hematite
- Ferritin vs Hemosiderin
- Ferritin vs Hemoglobin
- Hemolytic Anemia vs Iron Deficiency Anemia
- Ferrous Metals vs Non Ferrous Metals
- Ferrous vs Non-Ferrous Minerals
- Ferrous vs Nonferrous Alloys
- Ferrous vs Ferric
- Chelated Iron vs Gentle Iron
- Iron vs Ferritin
- Hemocyanin vs Hemoglobin
- Steel vs Iron
- Hemochromatosis vs Thalassemia
- Anemia vs Iron Deficiency
- Hemochromatosis vs Hemosiderosis
- Iron vs Cast Iron