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Ham vs Italian sausage - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Italian sausage
Italian sausage contains less Sugars (difference - 0g)
Which food contains less Sodium?
Italian sausage
Italian sausage contains less Sodium (difference - 472mg)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.7)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 9.46g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 23mg)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 28)

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 Italian sausage
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Italian 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
26
Italian sausage
Mineral Summary Score
43
Ham
30
Italian 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 +25.4%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Contains more Phosphorus +38%
Contains more Calcium +125%
Contains less Sodium -39.2%
Equal in Magnesium - 14
Equal in Copper - 0.08
Contains more Iron +25.4%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Contains more Phosphorus +38%
Contains more Calcium +125%
Contains less Sodium -39.2%
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
7
:
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B12 +40%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B12 +40%

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
86%
Italian sausage
Carbohydrates
2%
Ham
1%
Italian sausage
Fats
26%
Ham
145%
Italian 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 Italian sausage Opinion
Calories 145 346 Italian sausage
Protein 20.93 14.25 Ham
Fats 5.53 31.33 Italian sausage
Vitamin C 0 2 Italian sausage
Carbs 1.5 0.65 Ham
Cholesterol 53 76 Ham
Vitamin D 32 Ham
Iron 1.48 1.18 Ham
Calcium 8 18 Italian sausage
Potassium 287 253 Ham
Magnesium 14 14
Sugars 0 Ham
Fiber 0 0
Copper 0.079 0.08 Italian sausage
Zinc 2.88 1.79 Ham
Starch
Phosphorus 196 142 Ham
Sodium 1203 731 Italian sausage
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.568 Ham
Vitamin B2 0.202 0.168 Ham
Vitamin B3 4.023 3.25 Ham
Vitamin B5 0.403 0.51 Italian sausage
Vitamin B6 0.4 0.3 Ham
Vitamin B12 0.65 0.91 Italian sausage
Vitamin K 0 Ham
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 11.27 Ham
Monounsaturated Fat 2.62 14.34 Italian sausage
Polyunsaturated fat 0.54 4.03 Italian sausage
Tryptophan 0.251 0.114 Ham
Threonine 0.931 0.563 Ham
Isoleucine 0.918 0.52 Ham
Leucine 1.661 0.956 Ham
Lysine 1.775 1.083 Ham
Methionine 0.553 0.346 Ham
Phenylalanine 0.904 0.477 Ham
Valine 0.908 0.572 Ham
Histidine 0.75 0.411 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.