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Ham vs. Braunschweiger — In-Depth Nutrition Comparison

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How are ham and braunschweiger different?

  • Ham is richer in vitamin B1, while braunschweiger is higher in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and choline.
  • Braunschweiger covers your daily need for vitamin B12, 810% more than ham.
  • Ham contains 3 times more vitamin B1 than braunschweiger. Ham contains 0.754mg of vitamin B1, while braunschweiger contains 0.249mg.
  • Ham is lower in cholesterol.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Braunschweiger (a liver sausage), pork types were used in this article.

Infographic

Ham vs Braunschweiger 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.
Ham
Ham
3
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 7.9% 2.7% 18% 420% 80% 77% 72% 127% 20% 316%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +44.2%
Contains more PhosphorusPhosphorus +16.7%
Contains more CalciumCalcium +12.5%
Contains more IronIron +656.8%
Contains more CopperCopper +203.8%
Contains less SodiumSodium -18.8%
Contains more ManganeseManganese +187%
Contains more SeleniumSelenium +197.4%
~equal in Zinc ~2.81mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1407% 7% 18% 62% 352% 157% 203% 76% 2511% 4% 33% 140%
Contains more Vitamin B1Vitamin B1 +202.8%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B2Vitamin B2 +655%
Contains more Vitamin B3Vitamin B3 +108%
Contains more Vitamin B5Vitamin B5 +738.7%
Contains more Vitamin B12Vitamin B12 +2990.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1366.7%
Contains more CholineCholine +200.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham Braunschweiger DV% diff.
Vitamin B12 0.65µg 20.09µg 810%
Vitamin A 0µg 4220µg 469%
Iron 1.48mg 11.2mg 122%
Vitamin B2 0.202mg 1.525mg 102%
Selenium 19.5µg 58µg 70%
Vitamin B5 0.403mg 3.38mg 60%
Vitamin B1 0.754mg 0.249mg 42%
Cholesterol 53mg 180mg 42%
Fats 5.53g 28.5g 35%
Saturated fat 1.81g 9.307g 34%
Choline 85.1mg 255.9mg 31%
Vitamin B3 4.023mg 8.368mg 27%
Monounsaturated fat 2.62g 12.731g 25%
Copper 0.079mg 0.24mg 18%
Polyunsaturated fat 0.54g 3.193g 18%
Protein 20.93g 14.5g 13%
Folate 3µg 44µg 10%
Sodium 1203mg 977mg 10%
Calories 145kcal 327kcal 9%
Vitamin B6 0.4mg 0.33mg 5%
Manganese 0.054mg 0.155mg 4%
Phosphorus 196mg 168mg 4%
Potassium 287mg 199mg 3%
Vitamin D 0.8µg 1.2µg 2%
Vitamin D 32IU 48IU 2%
Magnesium 14mg 11mg 1%
Carbs 1.5g 3.1g 1%
Vitamin K 0µg 1.6µg 1%
Zinc 2.88mg 2.81mg 1%
Vitamin E 0.25mg 0.35mg 1%
Net carbs 1.5g 3.1g N/A
Calcium 8mg 9mg 0%
Tryptophan 0.251mg 0.145mg 0%
Threonine 0.931mg 0.534mg 0%
Isoleucine 0.918mg 0.484mg 0%
Leucine 1.661mg 1.032mg 0%
Lysine 1.775mg 0.909mg 0%
Methionine 0.553mg 0.311mg 0%
Phenylalanine 0.904mg 0.553mg 0%
Valine 0.908mg 0.616mg 0%
Histidine 0.75mg 0.32mg 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
15% 29% 3% 51% 3%
Protein: 14.5 g
Fats: 28.5 g
Carbs: 3.1 g
Water: 50.6 g
Other: 3.3 g
Contains more ProteinProtein +44.3%
Contains more WaterWater +33.7%
Contains more OtherOther +32.4%
Contains more FatsFats +415.4%
Contains more CarbsCarbs +106.7%

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
37% 50% 13%
Saturated fat: Sat. Fat 9.307 g
Monounsaturated fat: Mono. Fat 12.731 g
Polyunsaturated fat: Poly. Fat 3.193 g
Contains less Sat. FatSaturated fat -80.6%
Contains more Mono. FatMonounsaturated fat +385.9%
Contains more Poly. FatPolyunsaturated fat +491.3%

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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. Braunschweiger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171621/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.