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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.

Infographic

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 Calcium +14.3%
Contains more Iron +48%
Contains more Phosphorus +50.8%
Contains more Zinc +16.6%
Contains less Sodium -29.5%
Equal in Magnesium - 15
Equal in Potassium - 283
Equal in Copper - 0.08
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 11% 56% 25% 111% 68% 27%
Contains more Calcium +14.3%
Contains more Iron +48%
Contains more Phosphorus +50.8%
Contains more Zinc +16.6%
Contains less Sodium -29.5%
Equal in Magnesium - 15
Equal in Potassium - 283
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 Folate +33.3%
Contains more Vitamin B12 +310.8%
Equal in Vitamin B2 - 0.213
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 96% 50% 59% 42% 47% 3% 334% 0%
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 Folate +33.3%
Contains more Vitamin B12 +310.8%
Equal in Vitamin B2 - 0.213

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.