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  6. Ham vs. Bratwurst

Ham vs. Bratwurst — In-Depth Nutrition Comparison

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What are the main differences between Ham and Bratwurst?

  • Ham is richer in Vitamin B1, Vitamin B6, Selenium, Phosphorus, and Iron, yet Bratwurst is richer in Vitamin B12, and Vitamin B5.
  • Bratwurst's daily need coverage for Vitamin B12 is 84% higher.
  • Ham has 2 times more Vitamin B6 than Bratwurst. Ham has 0.4mg of Vitamin B6, while Bratwurst has 0.2mg.
  • Bratwurst contains less Sodium.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Bratwurst, beef and pork, smoked types in this comparison.

Infographic

Ham vs Bratwurst infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
7
:
3
Bratwurst
Bratwurst
Contains more Calcium +14.3%
Contains more Iron +48%
Contains more Phosphorus +50.8%
Contains more Zinc +16.6%
Contains more Manganese +31.7%
Contains more Selenium +38.3%
Contains less Sodium -29.5%
Equal in Magnesium - 15
Equal in Potassium - 283
Equal in Copper - 0.08
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Bratwurst
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 11% 56% 25% 111% 68% 27% 6% 77%
Contains more Calcium +14.3%
Contains more Iron +48%
Contains more Phosphorus +50.8%
Contains more Zinc +16.6%
Contains more Manganese +31.7%
Contains more Selenium +38.3%
Contains less Sodium -29.5%
Equal in Magnesium - 15
Equal in Potassium - 283
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
6
:
4
Bratwurst
Bratwurst
Contains more Vitamin B1 +98.4%
Contains more Vitamin B3 +29.4%
Contains more Vitamin B6 +100%
Contains more Vitamin B5 +71.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +310.8%
Equal in Vitamin B2 - 0.213
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Bratwurst
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 96% 50% 59% 42% 47% 3% 334% 0%
Contains more Vitamin B1 +98.4%
Contains more Vitamin B3 +29.4%
Contains more Vitamin B6 +100%
Contains more Vitamin B5 +71.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +310.8%
Equal in Vitamin B2 - 0.213

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Bratwurst
Bratwurst
Contains more Protein +71.6%
Contains more Water +19.5%
Contains more Other +55.5%
Contains more Fats +376.3%
Contains more Carbs +33.3%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Bratwurst
12% 26% 2% 57% 3%
Protein: 12.2 g
Fats: 26.34 g
Carbs: 2 g
Water: 56.65 g
Other: 2.81 g
Contains more Protein +71.6%
Contains more Water +19.5%
Contains more Other +55.5%
Contains more Fats +376.3%
Contains more Carbs +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Bratwurst
Bratwurst
Contains less Saturated Fat -70.2%
Contains more Monounsaturated Fat +205.3%
Contains more Polyunsaturated fat +192.6%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Bratwurst
39% 51% 10%
Saturated Fat: 6.08 g
Monounsaturated Fat: 8 g
Polyunsaturated fat: 1.58 g
Contains less Saturated Fat -70.2%
Contains more Monounsaturated Fat +205.3%
Contains more Polyunsaturated fat +192.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Bratwurst
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Bratwurst Opinion
Net carbs 1.5g 2g Bratwurst
Protein 20.93g 12.2g Ham
Fats 5.53g 26.34g Bratwurst
Carbs 1.5g 2g Bratwurst
Calories 145kcal 297kcal Bratwurst
Calcium 8mg 7mg Ham
Iron 1.48mg 1mg Ham
Magnesium 14mg 15mg Bratwurst
Phosphorus 196mg 130mg Ham
Potassium 287mg 283mg Ham
Sodium 1203mg 848mg Bratwurst
Zinc 2.88mg 2.47mg Ham
Copper 0.079mg 0.08mg Bratwurst
Manganese 0.054mg 0.041mg Ham
Selenium 19.5µg 14.1µg Ham
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.38mg Ham
Vitamin B2 0.202mg 0.213mg Bratwurst
Vitamin B3 4.023mg 3.11mg Ham
Vitamin B5 0.403mg 0.69mg Bratwurst
Vitamin B6 0.4mg 0.2mg Ham
Folate 3µg 4µg Bratwurst
Vitamin B12 0.65µg 2.67µg Bratwurst
Tryptophan 0.251mg 0.107mg Ham
Threonine 0.931mg 0.465mg Ham
Isoleucine 0.918mg 0.485mg Ham
Leucine 1.661mg 0.81mg Ham
Lysine 1.775mg 0.903mg Ham
Methionine 0.553mg 0.364mg Ham
Phenylalanine 0.904mg 0.405mg Ham
Valine 0.908mg 0.464mg Ham
Histidine 0.75mg 0.395mg Ham
Cholesterol 53mg 78mg Ham
Saturated Fat 1.81g 6.08g Ham
Monounsaturated Fat 2.62g 8g Bratwurst
Polyunsaturated fat 0.54g 1.58g Bratwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Bratwurst
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
52%
Bratwurst
Minerals Daily Need Coverage Score
55%
Ham
42%
Bratwurst

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.27g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Bratwurst
Bratwurst contains less Sodium (difference - 355mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Bratwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172956/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.