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  6. Ham vs. Summer sausage

Ham vs. Summer sausage — In-Depth Nutrition Comparison

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Important differences between Ham and Summer sausage

  • Ham has more Vitamin B1, Selenium, and Vitamin B6, however, Summer sausage has more Vitamin B12, Vitamin A RAE, Iron, and Calcium.
  • Summer sausage's daily need coverage for Vitamin B12 is 45% more.
  • Ham has 3 times more Vitamin B6 than Summer sausage. Ham has 0.4mg of Vitamin B6, while Summer sausage has 0.13mg.
  • Ham is lower in Sodium.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sausage, summer, pork and beef, sticks, with cheddar cheese.

Infographic

Ham vs Summer sausage 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
8
:
2
Summer sausage
Summer sausage
Contains more Phosphorus +10.1%
Contains more Potassium +39.3%
Contains less Sodium -18.9%
Contains more Zinc +28%
Contains more Copper +12.9%
Contains more Manganese +68.8%
Contains more Selenium +160%
Contains more Calcium +912.5%
Contains more Iron +52.7%
Equal in Magnesium - 13
Equal in Phosphorus - 178
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Summer sausage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 85% 10% 77% 19% 194% 62% 24% 5% 41%
Contains more Phosphorus +10.1%
Contains more Potassium +39.3%
Contains less Sodium -18.9%
Contains more Zinc +28%
Contains more Copper +12.9%
Contains more Manganese +68.8%
Contains more Selenium +160%
Contains more Calcium +912.5%
Contains more Iron +52.7%
Equal in Magnesium - 13
Equal in Phosphorus - 178

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
7
:
4
Summer sausage
Summer sausage
Contains more Vitamin D +166.7%
Contains more Vitamin B1 +202.8%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B6 +207.7%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.6%
Contains more Folate +133.3%
Contains more Vitamin B12 +166.2%
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%
Summer sausage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 45% 0% 9% 0% 63% 37% 55% 46% 30% 6% 217% 0%
Contains more Vitamin D +166.7%
Contains more Vitamin B1 +202.8%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B6 +207.7%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +88.6%
Contains more Folate +133.3%
Contains more Vitamin B12 +166.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
:
3
Summer sausage
Summer sausage
Contains more Water +86.9%
Contains more Fats +585.5%
Contains more Carbs +21.3%
Equal in Protein - 19.43
Equal in Other - 4.64
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
Summer sausage
19% 38% 2% 36% 5%
Protein: 19.43 g
Fats: 37.91 g
Carbs: 1.82 g
Water: 36.2 g
Other: 4.64 g
Contains more Water +86.9%
Contains more Fats +585.5%
Contains more Carbs +21.3%
Equal in Protein - 19.43
Equal in Other - 4.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Summer sausage
Summer sausage
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +422.1%
Contains more Polyunsaturated fat +459.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Summer sausage
39% 50% 11%
Saturated Fat: 10.47 g
Monounsaturated Fat: 13.68 g
Polyunsaturated fat: 3.02 g
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +422.1%
Contains more Polyunsaturated fat +459.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Summer sausage Opinion
Net carbs 1.5g 1.62g Summer sausage
Protein 20.93g 19.43g Ham
Fats 5.53g 37.91g Summer sausage
Carbs 1.5g 1.82g Summer sausage
Calories 145kcal 426kcal Summer sausage
Sugar 0g 0.12g Ham
Fiber 0g 0.2g Summer sausage
Calcium 8mg 81mg Summer sausage
Iron 1.48mg 2.26mg Summer sausage
Magnesium 14mg 13mg Ham
Phosphorus 196mg 178mg Ham
Potassium 287mg 206mg Ham
Sodium 1203mg 1483mg Ham
Zinc 2.88mg 2.25mg Ham
Copper 0.079mg 0.07mg Ham
Manganese 0.054mg 0.032mg Ham
Selenium 19.5µg 7.5µg Ham
Vitamin A 0IU 749IU Summer sausage
Vitamin A RAE 0µg 225µg Summer sausage
Vitamin E 0.25mg Ham
Vitamin D 32IU 12IU Ham
Vitamin D 0.8µg 0.3µg Ham
Vitamin B1 0.754mg 0.249mg Ham
Vitamin B2 0.202mg 0.16mg Ham
Vitamin B3 4.023mg 2.9mg Ham
Vitamin B5 0.403mg 0.76mg Summer sausage
Vitamin B6 0.4mg 0.13mg Ham
Folate 3µg 7µg Summer sausage
Vitamin B12 0.65µg 1.73µg Summer sausage
Tryptophan 0.251mg 0.15mg Ham
Threonine 0.931mg 0.54mg Ham
Isoleucine 0.918mg 0.62mg Ham
Leucine 1.661mg 1.1mg Ham
Lysine 1.775mg 1.16mg Ham
Methionine 0.553mg 0.36mg Ham
Phenylalanine 0.904mg 0.56mg Ham
Valine 0.908mg 0.69mg Ham
Histidine 0.75mg 0.47mg Ham
Cholesterol 53mg 89mg Ham
Saturated Fat 1.81g 10.47g Ham
Monounsaturated Fat 2.62g 13.68g Summer sausage
Polyunsaturated fat 0.54g 3.02g Summer sausage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Summer sausage
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
42%
Summer sausage
Minerals Daily Need Coverage Score
55%
Ham
54%
Summer sausage

Comparison summary

Which food is lower in glycemic index?
Summer sausage
Summer sausage is lower in glycemic index (difference - 0)
Which food is cheaper?
Summer sausage
Summer sausage is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 280mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 8.66g)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
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. Summer sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174599/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.