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Ham vs Bratwurst - In-Depth Nutrition Comparison

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What are the main differences between Ham and Bratwurst?

  • Ham is richer in Vitamin B1, Vitamin B6, Selenium, Phosphorus, and Iron, yet Bratwurst is richer in Vitamin B12, and Vitamin B5.
  • Bratwurst's daily need coverage for Vitamin B12 is 84% higher.
  • Ham has 2 times more Vitamin B6 than Bratwurst. Ham has 0.4mg of Vitamin B6, while Bratwurst has 0.2mg.
  • Bratwurst contains less Sodium.

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

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Ham vs Bratwurst 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
5
:
Contains more Iron +48%
Contains more Calcium +14.3%
Contains more Zinc +16.6%
Contains more Phosphorus +50.8%
Contains less Sodium -29.5%
Equal in Potassium - 283
Equal in Magnesium - 15
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 38% 3% 25% 11% 27% 68% 56% 111%
Contains more Iron +48%
Contains more Calcium +14.3%
Contains more Zinc +16.6%
Contains more Phosphorus +50.8%
Contains less Sodium -29.5%
Equal in Potassium - 283
Equal in Magnesium - 15
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
6
:
Contains more Vitamin B1 +98.4%
Contains more Vitamin B3 +29.4%
Contains more Vitamin B6 +100%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B12 +310.8%
Contains more Folate +33.3%
Equal in Vitamin B2 - 0.213
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% 0% 0% 96% 50% 59% 42% 47% 334% 0% 3%
Contains more Vitamin B1 +98.4%
Contains more Vitamin B3 +29.4%
Contains more Vitamin B6 +100%
Contains more Vitamin B5 +71.2%
Contains more Vitamin B12 +310.8%
Contains more Folate +33.3%
Equal in Vitamin B2 - 0.213

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
52
Bratwurst
Mineral Summary Score
55
Ham
42
Bratwurst

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
73%
Bratwurst
Carbohydrates
2%
Ham
2%
Bratwurst
Fats
26%
Ham
122%
Bratwurst

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 Bratwurst
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Ham Bratwurst Opinion
Calories 145 297 Bratwurst
Protein 20.93 12.2 Ham
Fats 5.53 26.34 Bratwurst
Vitamin C 0 0
Net carbs 1.5 2 Bratwurst
Carbs 1.5 2 Bratwurst
Cholesterol 53 78 Ham
Vitamin D 32 Ham
Iron 1.48 1 Ham
Calcium 8 7 Ham
Potassium 287 283 Ham
Magnesium 14 15 Bratwurst
Sugar 0 0
Fiber 0 0
Copper 0.079 0.08 Bratwurst
Zinc 2.88 2.47 Ham
Starch
Phosphorus 196 130 Ham
Sodium 1203 848 Bratwurst
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.38 Ham
Vitamin B2 0.202 0.213 Bratwurst
Vitamin B3 4.023 3.11 Ham
Vitamin B5 0.403 0.69 Bratwurst
Vitamin B6 0.4 0.2 Ham
Vitamin B12 0.65 2.67 Bratwurst
Vitamin K 0 Ham
Folate 3 4 Bratwurst
Trans Fat
Saturated Fat 1.81 6.08 Ham
Monounsaturated Fat 2.62 8 Bratwurst
Polyunsaturated fat 0.54 1.58 Bratwurst
Tryptophan 0.251 0.107 Ham
Threonine 0.931 0.465 Ham
Isoleucine 0.918 0.485 Ham
Leucine 1.661 0.81 Ham
Lysine 1.775 0.903 Ham
Methionine 0.553 0.364 Ham
Phenylalanine 0.904 0.405 Ham
Valine 0.908 0.464 Ham
Histidine 0.75 0.395 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. Bratwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172956/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.