# item.guide
Side-by-Side Comparison Essential Vitamins & Minerals

Iron (Heme & Non-Heme) vs. Vitamin K1 (Phylloquinone)

Comparing 2 standards across 10 specifications. 10 key differences identified.

Comparing:
Iron (Heme & Non-Heme)
Vitamin K1 (Phylloquinone)
Iron (Heme & Non-Heme) →

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.

View full Iron (Heme & Non-Heme) spec sheet →
Vitamin K1 (Phylloquinone) →

Vitamin K1 is a fat-soluble naphthoquinone synthesized by photosynthetic plants. Adequate Intake (AI) is 120µg (men) / 90µg (women), acting as an essential cofactor for gamma-glutamyl carboxylase in blood clotting and osteocalcin bone mineralization.

View full Vitamin K1 (Phylloquinone) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Iron (Heme & Non-Heme)
Vitamin K1 (Phylloquinone)
Nutrient Type
Essential Trace Mineral Fat-Soluble Naphthoquinone Vitamin
Tolerable Upper Limit (UL)
45 mg / day (Hemochromatosis / Fenton reaction oxidative stress) None Established (No adverse effects reported)
Chemical Forms
Heme Iron (Fe2+ Porphyrin - Animal), Non-Heme Iron (Fe3+ Ferric / Fe2+ Ferrous - Plants/Supplements) Phylloquinone (K1 - Green Plants), Menaquinones (K2: MK-4, MK-7 - Ferments/Animal)
Primary Biological Function
Hemoglobin O2 transport, Myoglobin O2 storage, Cytochrome c electron transport, Catalase Gamma-glutamyl carboxylase cofactor (Factors II, VII, IX, X), Osteocalcin carboxylation, Matrix Gla Protein (MGP) vascular calcification inhibitor
Deficiency Condition
Microcytic Hypochromic Anemia, Severe fatigue, Restless legs syndrome, Pica Coagulopathy, Hemorrhage, Impaired bone density
Top Whole Food Sources
Beef Liver, Oysters, Duck Breast, Beef Ribeye, Lentils, Spinach, Dark Chocolate Spinach, Kale, Broccoli, Brussels Sprouts, Natto (K2 MK-7), Parsley
Adult RDA / RDI
8 mg (Men) / 18 mg (Women 19–50) / 27 mg (Pregnancy) —
Bioavailability Difference
Heme: 15–35% absorption (uninhibited); Non-Heme: 2–20% (inhibited by phytates/calcium, boosted by Vitamin C) —
Adult Adequate Intake (AI)
— 120 µg / day (Men) / 90 µg / day (Women)
Warfarin / Anticoagulant Interaction
— Direct competitive antagonist to Coumadin/Warfarin (requires consistent daily intake)

Other Alternatives to Compare

Compare Iron (Heme & Non-Heme) vs. Calcium (Elemental Ca) → Compare Iron (Heme & Non-Heme) vs. Iodine (Elemental I) → Compare Iron (Heme & Non-Heme) vs. Magnesium (Elemental Mg) → Compare Iron (Heme & Non-Heme) vs. Potassium (Elemental K) → Compare Iron (Heme & Non-Heme) vs. Selenium (Elemental Se) → Compare Iron (Heme & Non-Heme) vs. Sodium (Elemental Na) → Compare Iron (Heme & Non-Heme) vs. Vitamin A (Retinol & Beta-Carotene) → Compare Iron (Heme & Non-Heme) vs. Vitamin B1 (Thiamine) → Compare Iron (Heme & Non-Heme) vs. Vitamin B12 (Cobalamin) → Compare Iron (Heme & Non-Heme) vs. Vitamin B2 (Riboflavin) → Compare Iron (Heme & Non-Heme) vs. Vitamin B3 (Niacin / Nicotinic Acid & Nicotinamide) → Compare Iron (Heme & Non-Heme) vs. Vitamin B5 (Pantothenic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) → Compare Iron (Heme & Non-Heme) vs. Vitamin B7 (Biotin / Vitamin H) → Compare Iron (Heme & Non-Heme) vs. Vitamin B9 (Folate & Folic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin C (L-Ascorbic Acid) → Compare Iron (Heme & Non-Heme) vs. Vitamin D3 (Cholecalciferol) → Compare Iron (Heme & Non-Heme) vs. Vitamin E (d-Alpha-Tocopherol) → Compare Iron (Heme & Non-Heme) vs. Zinc (Elemental Zn) →