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Ham vs Bologna sausage - In-Depth Nutrition Comparison

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The main differences between Ham and Bologna sausage

  • Ham has more Vitamin B1, Selenium, Vitamin B6, Iron, Phosphorus, and Zinc, however Bologna sausage has more Vitamin B12, and Vitamin B5.
  • Daily need coverage for Saturated Fat from Bologna sausage is 25% higher.
  • Bologna sausage has 2 times less Iron than Ham. Ham has 1.48mg of Iron, while Bologna sausage has 0.77mg.
  • Bologna sausage is lower in Sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Bologna, pork.

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Ham vs Bologna sausage 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
Ham
4
:
Contains more Iron +92.2%
Contains more Zinc +41.9%
Contains more Phosphorus +41%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Equal in Potassium - 281
Equal in Magnesium - 14
Equal in Copper - 0.08
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 4% 25% 10% 27% 56% 60% 119%
Contains more Iron +92.2%
Contains more Zinc +41.9%
Contains more Phosphorus +41%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Equal in Potassium - 281
Equal in Magnesium - 14
Equal in Copper - 0.08

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
Ham
4
:
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B6 +48.1%
Contains more Vitamin D +75%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B12 +43.1%
Contains more Vitamin K +∞%
Contains more Folate +66.7%
Equal in Vitamin E - 0.26
Equal in Vitamin B3 - 3.9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 6% 42% 131% 37% 74% 44% 63% 117% 1% 4%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B6 +48.1%
Contains more Vitamin D +75%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B12 +43.1%
Contains more Vitamin K +∞%
Contains more Folate +66.7%
Equal in Vitamin E - 0.26
Equal in Vitamin B3 - 3.9

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
45
Ham
43
Bologna sausage
Mineral Summary Score
55
Ham
41
Bologna sausage

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
126%
Ham
92%
Bologna sausage
Carbohydrates
2%
Ham
1%
Bologna sausage
Fats
26%
Ham
92%
Bologna sausage

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.
Ham Bologna sausage
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.