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

Iron (Heme & Non-Heme) vs. Vitamin B5 (Pantothenic Acid)

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

Comparing:
Iron (Heme & Non-Heme)
Vitamin B5 (Pantothenic Acid)
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 B5 (Pantothenic Acid) →

Vitamin B5 is an essential water-soluble vitamin required for the synthesis of Coenzyme A (CoA) and acyl carrier protein (ACP), vital in fatty acid synthesis and beta-oxidation. Adequate Intake (AI) is 5.0 mg/day (no Upper Limit established).

View full Vitamin B5 (Pantothenic Acid) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Iron (Heme & Non-Heme)
Vitamin B5 (Pantothenic Acid)
Nutrient Type
Essential Trace Mineral Water-Soluble Amide Vitamin
Tolerable Upper Limit (UL)
45 mg / day (Hemochromatosis / Fenton reaction oxidative stress) None Established (Extremely low toxicity)
Chemical Forms
Heme Iron (Fe2+ Porphyrin - Animal), Non-Heme Iron (Fe3+ Ferric / Fe2+ Ferrous - Plants/Supplements) D-Pantothenic Acid, Calcium Pantothenate (Stable synthetic), Pantethine (Active dimer)
Primary Biological Function
Hemoglobin O2 transport, Myoglobin O2 storage, Cytochrome c electron transport, Catalase Coenzyme A (CoA) backbone (Acetyl-CoA, Succinyl-CoA), Acyl Carrier Protein in fatty acid synthase, Steroid hormone synthesis
Deficiency Condition
Microcytic Hypochromic Anemia, Severe fatigue, Restless legs syndrome, Pica Extremely rare ('Pantothen' = everywhere in foods); 'Burning Feet' syndrome (paresthesia), fatigue
Top Whole Food Sources
Beef Liver, Oysters, Duck Breast, Beef Ribeye, Lentils, Spinach, Dark Chocolate Shiitake Mushrooms, Beef Liver, Chicken Liver, Sunflower Seeds, Egg Yolk, Hass Avocado, Whole Milk
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)
— 5.0 mg / day (6.0mg pregnancy, 7.0mg lactation)
Thermal Processing Losses
— 20–50% lost during meat canning, boiling, and flour milling refining

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 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) →