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  6. Ham vs. Bratwurst

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.
  • Ham has a lower glycemic index than bratwurst.

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

Infographic

Ham vs Bratwurst 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.
Ham
Ham
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 25% 38% 27% 67% 56% 111% 5.3% 77%
Contains more CalciumCalcium +14.3%
Contains more IronIron +48%
Contains more ZincZinc +16.6%
Contains more PhosphorusPhosphorus +50.8%
Contains more ManganeseManganese +31.7%
Contains more SeleniumSelenium +38.3%
Contains less SodiumSodium -29.5%
~equal in Magnesium ~15mg
~equal in Potassium ~283mg
~equal in Copper ~0.08mg

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
Ham
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 95% 49% 58% 41% 46% 334% 0% 3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +98.4%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B12Vitamin B12 +310.8%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Bratwurst DV% diff.
Vitamin B12 0.65µg 2.67µg 84%
Fats 5.53g 26.34g 32%
Vitamin B1 0.754mg 0.38mg 31%
Saturated fat 1.81g 6.08g 19%
Protein 20.93g 12.2g 17%
Sodium 1203mg 848mg 15%
Vitamin B6 0.4mg 0.2mg 15%
Choline 85.1mg 15%
Monounsaturated fat 2.62g 8g 13%
Selenium 19.5µg 14.1µg 10%
Phosphorus 196mg 130mg 9%
Calories 145kcal 297kcal 8%
Cholesterol 53mg 78mg 8%
Polyunsaturated fat 0.54g 1.58g 7%
Iron 1.48mg 1mg 6%
Vitamin B3 4.023mg 3.11mg 6%
Vitamin B5 0.403mg 0.69mg 6%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Zinc 2.88mg 2.47mg 4%
Vitamin E 0.25mg 2%
Manganese 0.054mg 0.041mg 1%
Vitamin B2 0.202mg 0.213mg 1%
Protein per 100 calories 14g 4.1g N/A
Calories per 10 g protein 69kcal 243kcal N/A
Weight per 100 calories 69g 34g N/A
Unsaturated / Saturated Fat ratio 1.7 1.6 N/A
Net carbs 1.5g 2g N/A
Carbs 1.5g 2g 0%
Magnesium 14mg 15mg 0%
Calcium 8mg 7mg 0%
Potassium 287mg 283mg 0%
Copper 0.079mg 0.08mg 0%
Folate 3µg 4µg 0%
Tryptophan 0.251mg 0.107mg 0%
Threonine 0.931mg 0.465mg 0%
Isoleucine 0.918mg 0.485mg 0%
Leucine 1.661mg 0.81mg 0%
Lysine 1.775mg 0.903mg 0%
Methionine 0.553mg 0.364mg 0%
Phenylalanine 0.904mg 0.405mg 0%
Valine 0.908mg 0.464mg 0%
Histidine 0.75mg 0.395mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 26% 2% 57% 3%
Protein: 12.2 g
Fats: 26.34 g
Carbs: 2 g
Water: 56.65 g
Other: 2.81 g
Contains more ProteinProtein +71.6%
Contains more WaterWater +19.5%
Contains more OtherOther +55.5%
Contains more FatsFats +376.3%
Contains more CarbsCarbs +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
39% 51% 10%
Saturated fat: Sat. Fat 6.08 g
Monounsaturated fat: Mono. Fat 8 g
Polyunsaturated fat: Poly. Fat 1.58 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Mono. FatMonounsaturated fat +205.3%
Contains more Poly. FatPolyunsaturated fat +192.6%

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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. 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.