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Bologna sausage vs Ham - In-Depth Nutrition Comparison

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The main differences between Bologna sausage and Ham

  • Bologna sausage has more Vitamin B12, and Vitamin B5, however Ham has more Vitamin B1, Selenium, Vitamin B6, Iron, Phosphorus, and Zinc.
  • Daily need coverage for Saturated Fat from Bologna sausage is 25% higher.
  • Ham has 2 times less Vitamin B5 than Bologna sausage. Bologna sausage has 0.72mg of Vitamin B5, while Ham has 0.403mg.
  • Ham is lower in Saturated Fat.

Food types used in this article are Bologna, pork and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

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Bologna sausage vs Ham infographic
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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
:
4
Ham
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Contains more Iron +92.2%
Contains more Zinc +41.9%
Contains more Phosphorus +41%
Equal in Potassium - 287
Equal in Magnesium - 14
Equal in Copper - 0.079
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 4% 25% 10% 27% 56% 60% 119%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Contains more Iron +92.2%
Contains more Zinc +41.9%
Contains more Phosphorus +41%
Equal in Potassium - 287
Equal in Magnesium - 14
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Ham
Contains more Vitamin D +75%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B12 +43.1%
Contains more Vitamin K +∞%
Contains more Folate +66.7%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B6 +48.1%
Equal in Vitamin E - 0.25
Equal in Vitamin B3 - 4.023
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 6% 42% 131% 37% 74% 44% 63% 117% 1% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin D +75%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B12 +43.1%
Contains more Vitamin K +∞%
Contains more Folate +66.7%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B6 +48.1%
Equal in Vitamin E - 0.25
Equal in Vitamin B3 - 4.023

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Bologna sausage
45
Ham
Mineral Summary Score
41
Bologna sausage
55
Ham

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 food.
Protein
92%
Bologna sausage
126%
Ham
Carbohydrates
1%
Bologna sausage
2%
Ham
Fats
92%
Bologna sausage
26%
Ham

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bologna sausage Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bologna sausage Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.029g)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Bologna sausage
Bologna sausage contains less Sodium (difference - 296mg)
Which food is cheaper?
Bologna sausage
Bologna sausage is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

All nutrients comparison - raw data values

Nutrient Bologna sausage Ham Opinion
Calories 247 145 Bologna sausage
Protein 15.3 20.93 Ham
Fats 19.87 5.53 Bologna sausage
Vitamin C 0 0
Carbs 0.73 1.5 Ham
Cholesterol 59 53 Ham
Vitamin D 56 32 Bologna sausage
Iron 0.77 1.48 Ham
Calcium 11 8 Bologna sausage
Potassium 281 287 Ham
Magnesium 14 14
Sugar 0 0
Fiber 0 0
Copper 0.08 0.079 Bologna sausage
Zinc 2.03 2.88 Ham
Starch
Phosphorus 139 196 Ham
Sodium 907 1203 Bologna sausage
Vitamin A 0 0
Vitamin E 0.26 0.25 Bologna sausage
Vitamin D 1.4 0.8 Bologna sausage
Vitamin B1 0.523 0.754 Ham
Vitamin B2 0.157 0.202 Ham
Vitamin B3 3.9 4.023 Ham
Vitamin B5 0.72 0.403 Bologna sausage
Vitamin B6 0.27 0.4 Ham
Vitamin B12 0.93 0.65 Bologna sausage
Vitamin K 0.3 0 Bologna sausage
Folate 5 3 Bologna sausage
Trans Fat
Saturated Fat 6.839 1.81 Ham
Monounsaturated Fat 9.732 2.62 Bologna sausage
Polyunsaturated fat 2.107 0.54 Bologna sausage
Tryptophan 0.149 0.251 Ham
Threonine 0.641 0.931 Ham
Isoleucine 0.663 0.918 Ham
Leucine 1.168 1.661 Ham
Lysine 1.204 1.775 Ham
Methionine 0.412 0.553 Ham
Phenylalanine 0.585 0.904 Ham
Valine 0.737 0.908 Ham
Histidine 0.482 0.75 Ham
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.