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

Iron (Heme & Non-Heme) vs. Vitamin B7 (Biotin / Vitamin H)

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

Comparing:
Iron (Heme & Non-Heme)
Vitamin B7 (Biotin / Vitamin H)
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 B7 (Biotin / Vitamin H) →

Vitamin B7 is an essential sulfur-containing water-soluble vitamin serving as a prosthetic group for five carboxylase enzymes in gluconeogenesis, lipogenesis, and branched-chain amino acid catabolism. Adequate Intake (AI) is 30 µg/day (no Upper Limit established).

View full Vitamin B7 (Biotin / Vitamin H) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Iron (Heme & Non-Heme)
Vitamin B7 (Biotin / Vitamin H)
Nutrient Type
Essential Trace Mineral Water-Soluble Ureido-Tetrahydrothiophene Vitamin
Tolerable Upper Limit (UL)
45 mg / day (Hemochromatosis / Fenton reaction oxidative stress) None Established (No adverse effects recorded)
Chemical Forms
Heme Iron (Fe2+ Porphyrin - Animal), Non-Heme Iron (Fe3+ Ferric / Fe2+ Ferrous - Plants/Supplements) D-Biotin (Biologically active isomer), Biocytin (Biotinyl-lysine)
Primary Biological Function
Hemoglobin O2 transport, Myoglobin O2 storage, Cytochrome c electron transport, Catalase Prosthetic group for Pyruvate Carboxylase (Gluconeogenesis), Acetyl-CoA Carboxylase (Fatty acid synthesis), Propionyl-CoA Carboxylase, Histone biotinylation
Deficiency Condition
Microcytic Hypochromic Anemia, Severe fatigue, Restless legs syndrome, Pica Alopecia (Hair loss), Erythematous scaly periorofacial rash, Brittle nails, Neurological depression / hallucinations
Top Whole Food Sources
Beef Liver, Oysters, Duck Breast, Beef Ribeye, Lentils, Spinach, Dark Chocolate Egg Yolk, Beef Liver, Salmon, Pork Chop, Sunflower Seeds, Almonds, Sweet Potatoes
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)
— 30 µg / day (35 µg during lactation)
Raw Egg White (Avidin) Interaction
— Raw egg albumen contains avidin glycoprotein which binds biotin with Kd ~10^-15 M (the strongest non-covalent bond known), completely blocking absorption unless cooked

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 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) →