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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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +92.2%
Contains more Phosphorus +41%
Contains more Zinc +41.9%
Contains more Manganese +50%
Contains more Selenium +53.5%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Equal in Magnesium - 14
Equal in Potassium - 281
Equal in Copper - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 29% 10% 60% 25% 119% 56% 27% 5% 70%
Contains more Iron +92.2%
Contains more Phosphorus +41%
Contains more Zinc +41.9%
Contains more Manganese +50%
Contains more Selenium +53.5%
Contains more Calcium +37.5%
Contains less Sodium -24.6%
Equal in Magnesium - 14
Equal in Potassium - 281
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
5
:
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B6 +48.1%
Contains more Choline +56.4%
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 +∞%
Equal in Vitamin E - 0.26
Equal in Vitamin B3 - 3.9
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% 76% 25% 93% 3% 82% 47% 0%
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% 6% 42% 0% 131% 37% 74% 44% 63% 4% 117% 30% 1%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B6 +48.1%
Contains more Choline +56.4%
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 +∞%
Equal in Vitamin E - 0.26
Equal in Vitamin B3 - 3.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.8%
Contains more Carbs +105.5%
Contains more Water +11.7%
Contains more Other +24.9%
Contains more Fats +259.3%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more Protein +36.8%
Contains more Carbs +105.5%
Contains more Water +11.7%
Contains more Other +24.9%
Contains more Fats +259.3%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Ham Bologna sausage Opinion
Net carbs 1.5g 0.73g Ham
Protein 20.93g 15.3g Ham
Fats 5.53g 19.87g Bologna sausage
Carbs 1.5g 0.73g Ham
Calories 145kcal 247kcal Bologna sausage
Calcium 8mg 11mg Bologna sausage
Iron 1.48mg 0.77mg Ham
Magnesium 14mg 14mg
Phosphorus 196mg 139mg Ham
Potassium 287mg 281mg Ham
Sodium 1203mg 907mg Bologna sausage
Zinc 2.88mg 2.03mg Ham
Copper 0.079mg 0.08mg Bologna sausage
Manganese 0.054mg 0.036mg Ham
Selenium 19.5µg 12.7µg Ham
Vitamin E 0.25mg 0.26mg Bologna sausage
Vitamin D 32IU 56IU Bologna sausage
Vitamin D 0.8µg 1.4µg Bologna sausage
Vitamin B1 0.754mg 0.523mg Ham
Vitamin B2 0.202mg 0.157mg Ham
Vitamin B3 4.023mg 3.9mg Ham
Vitamin B5 0.403mg 0.72mg Bologna sausage
Vitamin B6 0.4mg 0.27mg Ham
Folate 3µg 5µg Bologna sausage
Vitamin B12 0.65µg 0.93µg Bologna sausage
Choline 85.1mg 54.4mg Ham
Vitamin K 0µg 0.3µg Bologna sausage
Tryptophan 0.251mg 0.149mg Ham
Threonine 0.931mg 0.641mg Ham
Isoleucine 0.918mg 0.663mg Ham
Leucine 1.661mg 1.168mg Ham
Lysine 1.775mg 1.204mg Ham
Methionine 0.553mg 0.412mg Ham
Phenylalanine 0.904mg 0.585mg Ham
Valine 0.908mg 0.737mg Ham
Histidine 0.75mg 0.482mg Ham
Cholesterol 53mg 59mg Ham
Saturated Fat 1.81g 6.839g Ham
Monounsaturated Fat 2.62g 9.732g Bologna sausage
Polyunsaturated fat 0.54g 2.107g Bologna sausage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Bologna sausage
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
45%
Ham
42%
Bologna sausage
Minerals Daily Need Coverage Score
55%
Ham
40%
Bologna sausage

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. 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.