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

Iron (Heme & Non-Heme) vs. Zinc (Elemental Zn)

Comparing 2 standards across 9 specifications. 8 key differences identified.

Comparing:
Iron (Heme & Non-Heme)
Zinc (Elemental Zn)
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 →
Zinc (Elemental Zn) →

Zinc is an essential trace mineral serving as a structural component in over 2,000 transcription factor 'zinc finger' proteins and catalytic cofactor for 300+ enzymes. Adult RDA is 11mg (men) / 8mg (women), with a Tolerable Upper Limit of 40mg/day.

View full Zinc (Elemental Zn) spec sheet →

Specification Comparison Table

9 Parameters
Parameter / Spec
Iron (Heme & Non-Heme)
Zinc (Elemental Zn)
Nutrient Type
Essential Trace Mineral Essential Trace Mineral
Adult RDA / RDI
8 mg (Men) / 18 mg (Women 19–50) / 27 mg (Pregnancy) 11 mg / day (Men) / 8 mg / day (Women)
Tolerable Upper Limit (UL)
45 mg / day (Hemochromatosis / Fenton reaction oxidative stress) 40 mg / day (Chronic excess induces copper deficiency)
Chemical Forms
Heme Iron (Fe2+ Porphyrin - Animal), Non-Heme Iron (Fe3+ Ferric / Fe2+ Ferrous - Plants/Supplements) Zinc Picolinate, Bisglycinate, Gluconate, Sulfate, Oxide
Primary Biological Function
Hemoglobin O2 transport, Myoglobin O2 storage, Cytochrome c electron transport, Catalase Zinc finger DNA transcription factors, Superoxide Dismutase (SOD1), Carbonic anhydrase, Testosterone synthesis, Phagocytosis
Deficiency Condition
Microcytic Hypochromic Anemia, Severe fatigue, Restless legs syndrome, Pica Impaired immunity, Hypogonadism, Delayed wound healing, Alopecia, Loss of taste/smell (Anosmia/Ageusia)
Top Whole Food Sources
Beef Liver, Oysters, Duck Breast, Beef Ribeye, Lentils, Spinach, Dark Chocolate Eastern Oysters, Beef Chuck, Crab, Pumpkin Seeds, Hemp Hearts, Chickpeas
Bioavailability Difference
Heme: 15–35% absorption (uninhibited); Non-Heme: 2–20% (inhibited by phytates/calcium, boosted by Vitamin C) —
Copper Balance Warning
— High zinc stimulates intestinal metallothionein which binds copper, risking microcytic anemia if copper is unsupplemented

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. Vitamin K1 (Phylloquinone) →