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  6. Braunschweiger vs. Ham

Braunschweiger vs. Ham — In-Depth Nutrition Comparison

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How are Braunschweiger and Ham different?

  • Braunschweiger is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, and Choline, while Ham is higher in Vitamin B1.
  • Braunschweiger covers your daily need of Vitamin B12 810% more than Ham.
  • Ham is lower in Saturated Fat.

Braunschweiger (a liver sausage), pork and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Braunschweiger 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.
Braunschweiger
Braunschweiger
6
:
4
Ham
Ham
Contains more Calcium +12.5%
Contains more Iron +656.8%
Contains less Sodium -18.8%
Contains more Copper +203.8%
Contains more Manganese +187%
Contains more Selenium +197.4%
Contains more Magnesium +27.3%
Contains more Phosphorus +16.7%
Contains more Potassium +44.2%
Equal in Zinc - 2.88
Braunschweiger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 420% 8% 72% 18% 128% 77% 80% 21% 317%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +12.5%
Contains more Iron +656.8%
Contains less Sodium -18.8%
Contains more Copper +203.8%
Contains more Manganese +187%
Contains more Selenium +197.4%
Contains more Magnesium +27.3%
Contains more Phosphorus +16.7%
Contains more Potassium +44.2%
Equal in Zinc - 2.88

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.
Braunschweiger
Braunschweiger
9
:
2
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin D +50%
Contains more Vitamin B2 +655%
Contains more Vitamin B3 +108%
Contains more Vitamin B5 +738.7%
Contains more Folate +1366.7%
Contains more Vitamin B12 +2990.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +202.8%
Contains more Vitamin B6 +21.2%
Braunschweiger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 844% 7% 36% 0% 63% 352% 157% 203% 77% 33% 2512% 4%
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 E +40%
Contains more Vitamin D +50%
Contains more Vitamin B2 +655%
Contains more Vitamin B3 +108%
Contains more Vitamin B5 +738.7%
Contains more Folate +1366.7%
Contains more Vitamin B12 +2990.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +202.8%
Contains more Vitamin B6 +21.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Braunschweiger
Braunschweiger
2
:
3
Ham
Ham
Contains more Fats +415.4%
Contains more Carbs +106.7%
Contains more Protein +44.3%
Contains more Water +33.7%
Contains more Other +32.4%
Braunschweiger
15% 29% 3% 51% 3%
Protein: 14.5 g
Fats: 28.5 g
Carbs: 3.1 g
Water: 50.6 g
Other: 3.3 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 +415.4%
Contains more Carbs +106.7%
Contains more Protein +44.3%
Contains more Water +33.7%
Contains more Other +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Braunschweiger
Braunschweiger
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +385.9%
Contains more Polyunsaturated fat +491.3%
Contains less Saturated Fat -80.6%
Braunschweiger
37% 50% 13%
Saturated Fat: 9.307 g
Monounsaturated Fat: 12.731 g
Polyunsaturated fat: 3.193 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +385.9%
Contains more Polyunsaturated fat +491.3%
Contains less Saturated Fat -80.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Braunschweiger Ham Opinion
Net carbs 3.1g 1.5g Braunschweiger
Protein 14.5g 20.93g Ham
Fats 28.5g 5.53g Braunschweiger
Carbs 3.1g 1.5g Braunschweiger
Calories 327kcal 145kcal Braunschweiger
Calcium 9mg 8mg Braunschweiger
Iron 11.2mg 1.48mg Braunschweiger
Magnesium 11mg 14mg Ham
Phosphorus 168mg 196mg Ham
Potassium 199mg 287mg Ham
Sodium 977mg 1203mg Braunschweiger
Zinc 2.81mg 2.88mg Ham
Copper 0.24mg 0.079mg Braunschweiger
Manganese 0.155mg 0.054mg Braunschweiger
Selenium 58µg 19.5µg Braunschweiger
Vitamin A 14051IU 0IU Braunschweiger
Vitamin A RAE 4220µg 0µg Braunschweiger
Vitamin E 0.35mg 0.25mg Braunschweiger
Vitamin D 48IU 32IU Braunschweiger
Vitamin D 1.2µg 0.8µg Braunschweiger
Vitamin B1 0.249mg 0.754mg Ham
Vitamin B2 1.525mg 0.202mg Braunschweiger
Vitamin B3 8.368mg 4.023mg Braunschweiger
Vitamin B5 3.38mg 0.403mg Braunschweiger
Vitamin B6 0.33mg 0.4mg Ham
Folate 44µg 3µg Braunschweiger
Vitamin B12 20.09µg 0.65µg Braunschweiger
Vitamin K 1.6µg 0µg Braunschweiger
Tryptophan 0.145mg 0.251mg Ham
Threonine 0.534mg 0.931mg Ham
Isoleucine 0.484mg 0.918mg Ham
Leucine 1.032mg 1.661mg Ham
Lysine 0.909mg 1.775mg Ham
Methionine 0.311mg 0.553mg Ham
Phenylalanine 0.553mg 0.904mg Ham
Valine 0.616mg 0.908mg Ham
Histidine 0.32mg 0.75mg Ham
Cholesterol 180mg 53mg Ham
Saturated Fat 9.307g 1.81g Ham
Monounsaturated Fat 12.731g 2.62g Braunschweiger
Polyunsaturated fat 3.193g 0.54g Braunschweiger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Braunschweiger 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
357%
Braunschweiger
45%
Ham
Minerals Daily Need Coverage Score
114%
Braunschweiger
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 127mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.497g)
Which food contains less Sodium?
Braunschweiger
Braunschweiger contains less Sodium (difference - 226mg)
Which food is lower in glycemic index?
Braunschweiger
Braunschweiger is lower in glycemic index (difference - 0)
Which food is cheaper?
Braunschweiger
Braunschweiger is cheaper (difference - $0.5)
Which food is richer in vitamins?
Braunschweiger
Braunschweiger is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Braunschweiger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171621/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.