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Bratwurst vs Ham - In-Depth Nutrition Comparison

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What are the main differences between Bratwurst and Ham?

  • Bratwurst is richer in Vitamin B12, and Vitamin B5, yet Ham is richer in Vitamin B1, Vitamin B6, Selenium, Phosphorus, and Iron.
  • Bratwurst's daily need coverage for Vitamin B12 is 84% higher.
  • Bratwurst has 3 times more Saturated Fat than Ham. Bratwurst has 6.08g of Saturated Fat, while Ham has 1.81g.

We used Bratwurst, beef and pork, smoked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Bratwurst 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
:
5
Ham
Contains less Sodium -29.5%
Contains more Calcium +14.3%
Contains more Iron +48%
Contains more Phosphorus +50.8%
Contains more Zinc +16.6%
Equal in Magnesium - 14
Equal in Potassium - 287
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 11% 56% 25% 111% 68% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains less Sodium -29.5%
Contains more Calcium +14.3%
Contains more Iron +48%
Contains more Phosphorus +50.8%
Contains more Zinc +16.6%
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
:
6
Ham
Contains more Vitamin B5 +71.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +310.8%
Contains more Vitamin B1 +98.4%
Contains more Vitamin B3 +29.4%
Contains more Vitamin B6 +100%
Equal in Vitamin B2 - 0.202
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 96% 50% 59% 42% 47% 3% 334% 0%
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 B5 +71.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +310.8%
Contains more Vitamin B1 +98.4%
Contains more Vitamin B3 +29.4%
Contains more Vitamin B6 +100%
Equal in Vitamin B2 - 0.202

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.
Bratwurst Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bratwurst Ham Opinion
Net carbs 2g 1.5g Bratwurst
Protein 12.2g 20.93g Ham
Fats 26.34g 5.53g Bratwurst
Carbs 2g 1.5g Bratwurst
Calories 297kcal 145kcal Bratwurst
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 7mg 8mg Ham
Iron 1mg 1.48mg Ham
Magnesium 15mg 14mg Bratwurst
Phosphorus 130mg 196mg Ham
Potassium 283mg 287mg Ham
Sodium 848mg 1203mg Bratwurst
Zinc 2.47mg 2.88mg Ham
Copper 0.08mg 0.079mg Bratwurst
Vitamin A 0IU 0IU
Vitamin E mg 0.25mg Ham
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.38mg 0.754mg Ham
Vitamin B2 0.213mg 0.202mg Bratwurst
Vitamin B3 3.11mg 4.023mg Ham
Vitamin B5 0.69mg 0.403mg Bratwurst
Vitamin B6 0.2mg 0.4mg Ham
Folate 4µg 3µg Bratwurst
Vitamin B12 2.67µg 0.65µg Bratwurst
Vitamin K µg 0µg Ham
Tryptophan 0.107mg 0.251mg Ham
Threonine 0.465mg 0.931mg Ham
Isoleucine 0.485mg 0.918mg Ham
Leucine 0.81mg 1.661mg Ham
Lysine 0.903mg 1.775mg Ham
Methionine 0.364mg 0.553mg Ham
Phenylalanine 0.405mg 0.904mg Ham
Valine 0.464mg 0.908mg Ham
Histidine 0.395mg 0.75mg Ham
Cholesterol 78mg 53mg Ham
Trans Fat g g
Saturated Fat 6.08g 1.81g Ham
Monounsaturated Fat 8g 2.62g Bratwurst
Polyunsaturated fat 1.58g 0.54g Bratwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bratwurst Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
52
Bratwurst
45
Ham
Mineral Summary Score
42
Bratwurst
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
73%
Bratwurst
126%
Ham
Carbohydrates
2%
Bratwurst
2%
Ham
Fats
122%
Bratwurst
26%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 4.27g)
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 - $2.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Bratwurst
Bratwurst contains less Sodium (difference - 355mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Bratwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172956/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.