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

Iron (Heme & Non-Heme) vs. Sodium (Elemental Na)

Comparing 2 standards across 11 specifications. 11 key differences identified.

Comparing:
Iron (Heme & Non-Heme)
Sodium (Elemental Na)
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 →
Sodium (Elemental Na) →

Sodium is the principal extracellular cation (135–145 mEq/L extracellular), maintaining extracellular fluid volume, plasma osmolality, and driving secondary active transport. Adequate Intake (AI) is 1,500 mg/day, with a Chronic Disease Risk Reduction (CDRR) limit of 2,300 mg/day.

View full Sodium (Elemental Na) spec sheet →

Specification Comparison Table

11 Parameters
Parameter / Spec
Iron (Heme & Non-Heme)
Sodium (Elemental Na)
Nutrient Type
Essential Trace Mineral Essential Macromineral / Major Extracellular Electrolyte
Chemical Forms
Heme Iron (Fe2+ Porphyrin - Animal), Non-Heme Iron (Fe3+ Ferric / Fe2+ Ferrous - Plants/Supplements) Sodium Chloride (NaCl, 39.3% Na by weight), Monosodium Glutamate (MSG, 12.3% Na), Sodium Bicarbonate (27.4% Na)
Primary Biological Function
Hemoglobin O2 transport, Myoglobin O2 storage, Cytochrome c electron transport, Catalase Extracellular fluid osmolality maintenance, Blood pressure / volume homeostasis, Action potential depolarization (voltage-gated Na+ channels), SGLT1 glucose cotransport
Deficiency Condition
Microcytic Hypochromic Anemia, Severe fatigue, Restless legs syndrome, Pica Hyponatremia (Serum Na+ < 135 mmol/L): Cerebral edema, Nausea, Muscle cramps, Seizures, Coma (often exercise-associated from over-hydration)
Top Whole Food Sources
Beef Liver, Oysters, Duck Breast, Beef Ribeye, Lentils, Spinach, Dark Chocolate Table Salt (NaCl), Cured Bacon, Soy Sauce, Parmigiano-Reggiano, Pickles, Olives, Bread (Processed food accounts for 70% of intake)
Adult RDA / RDI
8 mg (Men) / 18 mg (Women 19–50) / 27 mg (Pregnancy) —
Tolerable Upper Limit (UL)
45 mg / day (Hemochromatosis / Fenton reaction oxidative stress) —
Bioavailability Difference
Heme: 15–35% absorption (uninhibited); Non-Heme: 2–20% (inhibited by phytates/calcium, boosted by Vitamin C) —
Adult Adequate Intake (AI)
— 1,500 mg / day (Equal to 3.8 g table salt NaCl)
Chronic Disease Limit (CDRR)
— 2,300 mg / day (Equal to 5.8 g table salt / 1 level teaspoon)
Renal Renin-Angiotensin System
— Juxtaglomerular apparatus senses low tubular sodium/pressure, secreting renin to stimulate aldosterone and renal Na+ reabsorption

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