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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" charts 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%
Contains more Manganese +50%
Contains more Selenium +53.5%
Equal in Magnesium - 14
Equal in Potassium - 287
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.3% 29% 10% 60% 25% 118% 55% 27% 4.7% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.4% 56% 10% 84% 25% 157% 79% 26% 7% 106%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Contains more Iron +92.2%
Contains more Phosphorus +41%
Contains more Zinc +41.9%
Contains more Manganese +50%
Contains more Selenium +53.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
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%
Contains more Choline +56.4%
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 Choline Vitamin K 0% 5.2% 42% 0% 131% 36% 73% 43% 62% 3.8% 116% 30% 0.75%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 75% 24% 92% 2.3% 81% 46% 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%
Contains more Choline +56.4%
Equal in Vitamin E - 0.25
Equal in Vitamin B3 - 4.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +259.3%
Contains more Protein +36.8%
Contains more Carbs +105.5%
Contains more Water +11.7%
Contains more Other +24.9%
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
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 +259.3%
Contains more Protein +36.8%
Contains more Carbs +105.5%
Contains more Water +11.7%
Contains more Other +24.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +271.5%
Contains more Polyunsaturated fat +290.2%
Contains less Saturated Fat -73.5%
37% 52% 11%
Saturated Fat: 6.839 g
Monounsaturated Fat: 9.732 g
Polyunsaturated fat: 2.107 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +271.5%
Contains more Polyunsaturated fat +290.2%
Contains less Saturated Fat -73.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.036mg 0.054mg Ham
Selenium 12.7µg 19.5µg Ham
Vitamin E 0.26mg 0.25mg Bologna sausage
Vitamin D 56IU 32IU Bologna sausage
Vitamin D 1.4µg 0.8µg Bologna sausage
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
Choline 54.4mg 85.1mg Ham
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
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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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
42%
Bologna sausage
45%
Ham
Minerals Daily Need Coverage Score
40%
Bologna sausage
55%
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

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. 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.