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Ham vs Bologna sausage - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.029g)
Which food contains less Sodium?
Bologna sausage
Bologna sausage contains less Sodium (difference - 296mg)
Which food is cheaper?
Bologna sausage
Bologna sausage is cheaper (difference - $0.5)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Bologna sausage
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Bologna sausage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Ham
29
Bologna sausage
Mineral Summary Score
43
Ham
32
Bologna sausage

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
4
:
Contains more Iron +92.2%
Contains more Zinc +41.9%
Contains more Phosphorus +41%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Equal in Potassium - 281
Equal in Magnesium - 14
Equal in Copper - 0.08
Contains more Iron +92.2%
Contains more Zinc +41.9%
Contains more Phosphorus +41%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Equal in Potassium - 281
Equal in Magnesium - 14
Equal in Copper - 0.08

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
4
:
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B6 +48.1%
Contains more Vitamin D +75%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B12 +43.1%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.26
Equal in Vitamin B3 - 3.9
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B6 +48.1%
Contains more Vitamin D +75%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B12 +43.1%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.26
Equal in Vitamin B3 - 3.9

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Ham
92%
Bologna sausage
Carbohydrates
2%
Ham
1%
Bologna sausage
Fats
26%
Ham
92%
Bologna sausage

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Bologna sausage Opinion
Calories 145 247 Bologna sausage
Protein 20.93 15.3 Ham
Fats 5.53 19.87 Bologna sausage
Vitamin C 0 0
Carbs 1.5 0.73 Ham
Cholesterol 53 59 Ham
Vitamin D 32 56 Bologna sausage
Iron 1.48 0.77 Ham
Calcium 8 11 Bologna sausage
Potassium 287 281 Ham
Magnesium 14 14
Sugars 0 0
Fiber 0 0
Copper 0.079 0.08 Bologna sausage
Zinc 2.88 2.03 Ham
Starch
Phosphorus 196 139 Ham
Sodium 1203 907 Bologna sausage
Vitamin A 0 0
Vitamin E 0.25 0.26 Bologna sausage
Vitamin D 0.8 1.4 Bologna sausage
Vitamin B1 0.754 0.523 Ham
Vitamin B2 0.202 0.157 Ham
Vitamin B3 4.023 3.9 Ham
Vitamin B5 0.403 0.72 Bologna sausage
Vitamin B6 0.4 0.27 Ham
Vitamin B12 0.65 0.93 Bologna sausage
Vitamin K 0 0.3 Bologna sausage
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 6.839 Ham
Monounsaturated Fat 2.62 9.732 Bologna sausage
Polyunsaturated fat 0.54 2.107 Bologna sausage
Tryptophan 0.251 0.149 Ham
Threonine 0.931 0.641 Ham
Isoleucine 0.918 0.663 Ham
Leucine 1.661 1.168 Ham
Lysine 1.775 1.204 Ham
Methionine 0.553 0.412 Ham
Phenylalanine 0.904 0.585 Ham
Valine 0.908 0.737 Ham
Histidine 0.75 0.482 Ham
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.