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  6. Italian sausage vs. Ham

Italian sausage vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Italian sausage and Ham

  • Italian sausage has more Vitamin B12, and Polyunsaturated fat, however, Ham is higher in Vitamin B1, and Vitamin B6.
  • Italian sausage covers your daily need of Saturated Fat 42% more than Ham.

These are the specific foods used in this comparison Sausage, Italian, pork, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Italian sausage vs Ham 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.
Italian sausage
Italian sausage
6
:
4
Ham
Ham
Contains more Calcium +162.5%
Contains more Magnesium +28.6%
Contains less Sodium -38.2%
Contains more Selenium +12.8%
Contains more Phosphorus +15.3%
Contains more Zinc +20.5%
Equal in Iron - 1.48
Equal in Potassium - 287
Equal in Copper - 0.079
Italian sausage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 54% 13% 73% 27% 97% 66% 27% 0% 120%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +162.5%
Contains more Magnesium +28.6%
Contains less Sodium -38.2%
Contains more Selenium +12.8%
Contains more Phosphorus +15.3%
Contains more Zinc +20.5%
Equal in Iron - 1.48
Equal in Potassium - 287
Equal in Copper - 0.079

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.
Italian sausage
Italian sausage
8
:
3
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin D +25%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +100%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +21%
Contains more Vitamin B6 +21.2%
Equal in Vitamin E - 0.25
Equal in Vitamin B3 - 4.023
Italian sausage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 1% 156% 54% 79% 0% 77% 4% 163% 9%
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +25%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +100%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +21%
Contains more Vitamin B6 +21.2%
Equal in Vitamin E - 0.25
Equal in Vitamin B3 - 4.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Italian sausage
Italian sausage
2
:
3
Ham
Ham
Contains more Fats +393.9%
Contains more Carbs +184.7%
Contains more Water +43.6%
Contains more Other +101.4%
Equal in Protein - 20.93
Italian sausage
19% 27% 4% 47% 2%
Protein: 19.12 g
Fats: 27.31 g
Carbs: 4.27 g
Water: 47.13 g
Other: 2.17 g
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
Contains more Fats +393.9%
Contains more Carbs +184.7%
Contains more Water +43.6%
Contains more Other +101.4%
Equal in Protein - 20.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Italian sausage
Italian sausage
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +553%
Contains more Polyunsaturated fat +551.5%
Contains less Saturated Fat -82.2%
Italian sausage
33% 56% 11%
Saturated Fat: 10.195 g
Monounsaturated Fat: 17.108 g
Polyunsaturated fat: 3.518 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +553%
Contains more Polyunsaturated fat +551.5%
Contains less Saturated Fat -82.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Italian sausage Ham Opinion
Net carbs 4.17g 1.5g Italian sausage
Protein 19.12g 20.93g Ham
Fats 27.31g 5.53g Italian sausage
Carbs 4.27g 1.5g Italian sausage
Calories 344kcal 145kcal Italian sausage
Sugar 1.86g 0g Ham
Fiber 0.1g 0g Italian sausage
Calcium 21mg 8mg Italian sausage
Iron 1.43mg 1.48mg Ham
Magnesium 18mg 14mg Italian sausage
Phosphorus 170mg 196mg Ham
Potassium 304mg 287mg Italian sausage
Sodium 743mg 1203mg Italian sausage
Zinc 2.39mg 2.88mg Ham
Copper 0.08mg 0.079mg Italian sausage
Manganese 0.054mg Ham
Selenium 22µg 19.5µg Italian sausage
Vitamin A 16IU 0IU Italian sausage
Vitamin A RAE 10µg 0µg Italian sausage
Vitamin E 0.25mg 0.25mg
Vitamin D 41IU 32IU Italian sausage
Vitamin D 1µg 0.8µg Italian sausage
Vitamin C 0.1mg 0mg Italian sausage
Vitamin B1 0.623mg 0.754mg Ham
Vitamin B2 0.233mg 0.202mg Italian sausage
Vitamin B3 4.165mg 4.023mg Italian sausage
Vitamin B5 0.403mg Ham
Vitamin B6 0.33mg 0.4mg Ham
Folate 5µg 3µg Italian sausage
Vitamin B12 1.3µg 0.65µg Italian sausage
Vitamin K 3.4µg 0µg Italian sausage
Tryptophan 0.161mg 0.251mg Ham
Threonine 0.792mg 0.931mg Ham
Isoleucine 0.731mg 0.918mg Ham
Leucine 1.343mg 1.661mg Ham
Lysine 1.522mg 1.775mg Ham
Methionine 0.486mg 0.553mg Ham
Phenylalanine 0.67mg 0.904mg Ham
Valine 0.804mg 0.908mg Ham
Histidine 0.577mg 0.75mg Ham
Cholesterol 57mg 53mg Ham
Saturated Fat 10.195g 1.81g Ham
Monounsaturated Fat 17.108g 2.62g Italian sausage
Polyunsaturated fat 3.518g 0.54g Italian sausage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian sausage Ham
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
48%
Italian sausage
45%
Ham
Minerals Daily Need Coverage Score
48%
Italian sausage
55%
Ham

Comparison summary

Which food contains less Sodium?
Italian sausage
Italian sausage contains less Sodium (difference - 460mg)
Which food is richer in vitamins?
Italian sausage
Italian sausage is relatively richer in vitamins
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.86g)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 8.385g)
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 - $1.7)
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. Italian sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174586/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.