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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, iron, vitamin B2, selenium, vitamin B5, and choline, while ham is higher in vitamin B1.
  • Braunschweiger covers your daily need for 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.

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Braunschweiger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.7% 18% 420% 80% 77% 72% 127% 20% 316%
Ham
Ham
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more CalciumCalcium +12.5%
Contains more IronIron +656.8%
Contains more CopperCopper +203.8%
Contains less SodiumSodium -18.8%
Contains more ManganeseManganese +187%
Contains more SeleniumSelenium +197.4%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +44.2%
Contains more PhosphorusPhosphorus +16.7%
~equal in Zinc ~2.88mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1407% 7% 18% 62% 352% 157% 203% 76% 2511% 4% 33% 140%
Ham
Ham
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B2Vitamin B2 +655%
Contains more Vitamin B3Vitamin B3 +108%
Contains more Vitamin B5Vitamin B5 +738.7%
Contains more Vitamin B12Vitamin B12 +2990.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1366.7%
Contains more CholineCholine +200.7%
Contains more Vitamin B1Vitamin B1 +202.8%
Contains more Vitamin B6Vitamin B6 +21.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Braunschweiger Ham DV% diff.
Vitamin B12 20.09µg 0.65µg 810%
Vitamin A 4220µg 0µg 469%
Iron 11.2mg 1.48mg 122%
Vitamin B2 1.525mg 0.202mg 102%
Selenium 58µg 19.5µg 70%
Vitamin B5 3.38mg 0.403mg 60%
Vitamin B1 0.249mg 0.754mg 42%
Cholesterol 180mg 53mg 42%
Fats 28.5g 5.53g 35%
Saturated fat 9.307g 1.81g 34%
Choline 255.9mg 85.1mg 31%
Vitamin B3 8.368mg 4.023mg 27%
Monounsaturated fat 12.731g 2.62g 25%
Copper 0.24mg 0.079mg 18%
Polyunsaturated fat 3.193g 0.54g 18%
Protein 14.5g 20.93g 13%
Folate 44µg 3µg 10%
Sodium 977mg 1203mg 10%
Calories 327kcal 145kcal 9%
Vitamin B6 0.33mg 0.4mg 5%
Manganese 0.155mg 0.054mg 4%
Phosphorus 168mg 196mg 4%
Potassium 199mg 287mg 3%
Vitamin D 1.2µg 0.8µg 2%
Vitamin D 48IU 32IU 2%
Magnesium 11mg 14mg 1%
Carbs 3.1g 1.5g 1%
Vitamin K 1.6µg 0µg 1%
Zinc 2.81mg 2.88mg 1%
Vitamin E 0.35mg 0.25mg 1%
Net carbs 3.1g 1.5g N/A
Calcium 9mg 8mg 0%
Tryptophan 0.145mg 0.251mg 0%
Threonine 0.534mg 0.931mg 0%
Isoleucine 0.484mg 0.918mg 0%
Leucine 1.032mg 1.661mg 0%
Lysine 0.909mg 1.775mg 0%
Methionine 0.311mg 0.553mg 0%
Phenylalanine 0.553mg 0.904mg 0%
Valine 0.616mg 0.908mg 0%
Histidine 0.32mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Ham
3
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 FatsFats +415.4%
Contains more CarbsCarbs +106.7%
Contains more ProteinProtein +44.3%
Contains more WaterWater +33.7%
Contains more OtherOther +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 50% 13%
Saturated fat: Sat. Fat 9.307 g
Monounsaturated fat: Mono. Fat 12.731 g
Polyunsaturated fat: Poly. Fat 3.193 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +385.9%
Contains more Poly. FatPolyunsaturated fat +491.3%
Contains less Sat. FatSaturated fat -80.6%

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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.