Side-by-Side Comparison
Essential Vitamins & Minerals
Iron (Heme & Non-Heme) vs. Vitamin B1 (Thiamine)
Comparing 2 standards across 9 specifications. 9 key differences identified.
Comparing:
Iron (Heme & Non-Heme)
Vitamin B1 (Thiamine)
Iron is an essential redox trace element central to hemoglobin oxygen transport, myoglobin storage, and mitochondrial electron transport chain cytochromes. Adult RDA is 8mg (men/post-menopausal women) / 18mg (pre-menopausal women), with a Tolerable Upper Limit of 45mg/day.
Vitamin B1 is a water-soluble pyrimidine/thiazole vitamin acting as the Thiamine Pyrophosphate (TPP) coenzyme in pyruvate dehydrogenase, alpha-ketoglutarate dehydrogenase, and transketolase. Adult RDA is 1.2 mg (men) / 1.1 mg (women) (no Upper Limit established).
Specification Comparison Table
9 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Essential Trace Mineral | Water-Soluble Thiazole Vitamin |
|
Adult RDA / RDI
|
8 mg (Men) / 18 mg (Women 19–50) / 27 mg (Pregnancy) | 1.2 mg / day (Men) / 1.1 mg / day (Women) (+0.3mg during pregnancy) |
|
Tolerable Upper Limit (UL)
|
45 mg / day (Hemochromatosis / Fenton reaction oxidative stress) | None Established (Rapid renal clearance of excess) |
|
Chemical Forms
|
Heme Iron (Fe2+ Porphyrin - Animal), Non-Heme Iron (Fe3+ Ferric / Fe2+ Ferrous - Plants/Supplements) | Thiamine Monophosphate, Thiamine Pyrophosphate (TPP / TDP, active coenzyme), Benfotiamine (Lipid-soluble synthetic) |
|
Primary Biological Function
|
Hemoglobin O2 transport, Myoglobin O2 storage, Cytochrome c electron transport, Catalase | Pyruvate dehydrogenase complex (Links glycolysis to Krebs cycle), Transketolase (Pentose Phosphate Pathway), Myelin neurotransmission |
|
Deficiency Condition
|
Microcytic Hypochromic Anemia, Severe fatigue, Restless legs syndrome, Pica | Beriberi (Wet beriberi: high-output heart failure; Dry beriberi: peripheral neuropathy), Wernicke-Korsakoff syndrome |
|
Top Whole Food Sources
|
Beef Liver, Oysters, Duck Breast, Beef Ribeye, Lentils, Spinach, Dark Chocolate | Pork Tenderloin, Sunflower Seeds, Nutritional Yeast, Enriched Grains, Black Beans, Flaxseeds |
|
Bioavailability Difference
|
Heme: 15–35% absorption (uninhibited); Non-Heme: 2–20% (inhibited by phytates/calcium, boosted by Vitamin C) | — |
|
Thermolability & Alcohol Interaction
|
— | Degraded by alkaline pH and high heat cooking; alcohol blocks intestinal active ThTr-1 transport |
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