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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.

Infographic

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
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Contains more Iron +92.2%
Contains more Phosphorus +41%
Contains more Zinc +41.9%
Equal in Magnesium - 14
Equal in Potassium - 287
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 29% 10% 60% 25% 119% 56% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Contains more Iron +92.2%
Contains more Phosphorus +41%
Contains more Zinc +41.9%
Equal in Magnesium - 14
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" 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 Folate +66.7%
Contains more Vitamin B12 +43.1%
Contains more Vitamin K +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 42% 0% 131% 37% 74% 44% 63% 4% 117% 1%
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 D +75%
Contains more Vitamin B5 +78.7%
Contains more Folate +66.7%
Contains more Vitamin B12 +43.1%
Contains more Vitamin K +∞%
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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.