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  6. Ham vs. Braunschweiger

Ham vs. Braunschweiger — In-Depth Nutrition Comparison

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How are Ham and Braunschweiger different?

  • Ham is richer in Vitamin B1, while Braunschweiger is higher in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, and Choline.
  • Braunschweiger covers your daily need of Vitamin B12 810% more than Ham.
  • Ham contains 3 times more Vitamin B1 than Braunschweiger. Ham contains 0.754mg of Vitamin B1, while Braunschweiger contains 0.249mg.
  • Ham is lower in Cholesterol.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Braunschweiger (a liver sausage), pork types were used in this article.

Infographic

Ham vs Braunschweiger 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
4
:
6
Braunschweiger
Braunschweiger
Contains more Magnesium +27.3%
Contains more Phosphorus +16.7%
Contains more Potassium +44.2%
Contains more Calcium +12.5%
Contains more Iron +656.8%
Contains less Sodium -18.8%
Contains more Copper +203.8%
Contains more Manganese +187%
Contains more Selenium +197.4%
Equal in Zinc - 2.81
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Braunschweiger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 420% 8% 72% 18% 128% 77% 80% 21% 317%
Contains more Magnesium +27.3%
Contains more Phosphorus +16.7%
Contains more Potassium +44.2%
Contains more Calcium +12.5%
Contains more Iron +656.8%
Contains less Sodium -18.8%
Contains more Copper +203.8%
Contains more Manganese +187%
Contains more Selenium +197.4%
Equal in Zinc - 2.81

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
2
:
9
Braunschweiger
Braunschweiger
Contains more Vitamin B1 +202.8%
Contains more Vitamin B6 +21.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin D +50%
Contains more Vitamin B2 +655%
Contains more Vitamin B3 +108%
Contains more Vitamin B5 +738.7%
Contains more Folate +1366.7%
Contains more Vitamin B12 +2990.8%
Contains more Vitamin K +∞%
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%
Braunschweiger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 844% 7% 36% 0% 63% 352% 157% 203% 77% 33% 2512% 4%
Contains more Vitamin B1 +202.8%
Contains more Vitamin B6 +21.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin D +50%
Contains more Vitamin B2 +655%
Contains more Vitamin B3 +108%
Contains more Vitamin B5 +738.7%
Contains more Folate +1366.7%
Contains more Vitamin B12 +2990.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Braunschweiger
Braunschweiger
Contains more Protein +44.3%
Contains more Water +33.7%
Contains more Other +32.4%
Contains more Fats +415.4%
Contains more Carbs +106.7%
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
Braunschweiger
15% 29% 3% 51% 3%
Protein: 14.5 g
Fats: 28.5 g
Carbs: 3.1 g
Water: 50.6 g
Other: 3.3 g
Contains more Protein +44.3%
Contains more Water +33.7%
Contains more Other +32.4%
Contains more Fats +415.4%
Contains more Carbs +106.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Braunschweiger
Braunschweiger
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +385.9%
Contains more Polyunsaturated fat +491.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Braunschweiger
37% 50% 13%
Saturated Fat: 9.307 g
Monounsaturated Fat: 12.731 g
Polyunsaturated fat: 3.193 g
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +385.9%
Contains more Polyunsaturated fat +491.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Braunschweiger Opinion
Net carbs 1.5g 3.1g Braunschweiger
Protein 20.93g 14.5g Ham
Fats 5.53g 28.5g Braunschweiger
Carbs 1.5g 3.1g Braunschweiger
Calories 145kcal 327kcal Braunschweiger
Calcium 8mg 9mg Braunschweiger
Iron 1.48mg 11.2mg Braunschweiger
Magnesium 14mg 11mg Ham
Phosphorus 196mg 168mg Ham
Potassium 287mg 199mg Ham
Sodium 1203mg 977mg Braunschweiger
Zinc 2.88mg 2.81mg Ham
Copper 0.079mg 0.24mg Braunschweiger
Manganese 0.054mg 0.155mg Braunschweiger
Selenium 19.5µg 58µg Braunschweiger
Vitamin A 0IU 14051IU Braunschweiger
Vitamin A RAE 0µg 4220µg Braunschweiger
Vitamin E 0.25mg 0.35mg Braunschweiger
Vitamin D 32IU 48IU Braunschweiger
Vitamin D 0.8µg 1.2µg Braunschweiger
Vitamin B1 0.754mg 0.249mg Ham
Vitamin B2 0.202mg 1.525mg Braunschweiger
Vitamin B3 4.023mg 8.368mg Braunschweiger
Vitamin B5 0.403mg 3.38mg Braunschweiger
Vitamin B6 0.4mg 0.33mg Ham
Folate 3µg 44µg Braunschweiger
Vitamin B12 0.65µg 20.09µg Braunschweiger
Vitamin K 0µg 1.6µg Braunschweiger
Tryptophan 0.251mg 0.145mg Ham
Threonine 0.931mg 0.534mg Ham
Isoleucine 0.918mg 0.484mg Ham
Leucine 1.661mg 1.032mg Ham
Lysine 1.775mg 0.909mg Ham
Methionine 0.553mg 0.311mg Ham
Phenylalanine 0.904mg 0.553mg Ham
Valine 0.908mg 0.616mg Ham
Histidine 0.75mg 0.32mg Ham
Cholesterol 53mg 180mg Ham
Saturated Fat 1.81g 9.307g Ham
Monounsaturated Fat 2.62g 12.731g Braunschweiger
Polyunsaturated fat 0.54g 3.193g Braunschweiger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Braunschweiger
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
357%
Braunschweiger
Minerals Daily Need Coverage Score
55%
Ham
114%
Braunschweiger

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 127mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.497g)
Which food contains less Sodium?
Braunschweiger
Braunschweiger contains less Sodium (difference - 226mg)
Which food is lower in glycemic index?
Braunschweiger
Braunschweiger is lower in glycemic index (difference - 0)
Which food is cheaper?
Braunschweiger
Braunschweiger is cheaper (difference - $0.5)
Which food is richer in vitamins?
Braunschweiger
Braunschweiger is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in minerals?
?
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. Braunschweiger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171621/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.