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Ham vs Italian sausage - In-Depth Nutrition Comparison

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Significant differences between Ham and Italian sausage

  • Ham has more Vitamin B1, Zinc, Phosphorus, and Vitamin B6, however Italian sausage is richer in Vitamin B12, and Selenium.
  • Italian sausage covers your daily Saturated Fat needs 47% more than Ham.
  • Italian sausage has 2 times less Sodium than Ham. Ham has 1203mg of Sodium, while Italian sausage has 731mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sausage, Italian, pork, raw.

Infographic

Ham vs Italian 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +25.4%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Contains more Phosphorus +38%
Contains more Calcium +125%
Contains less Sodium -39.2%
Equal in Magnesium - 14
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 45% 6% 23% 10% 27% 49% 61% 96%
Contains more Iron +25.4%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Contains more Phosphorus +38%
Contains more Calcium +125%
Contains less Sodium -39.2%
Equal in Magnesium - 14
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
7
:
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B12 +40%
Contains more Folate +166.7%
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 7% 0% 0% 0% 142% 39% 61% 31% 70% 114% 0% 6%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B12 +40%
Contains more Folate +166.7%

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 Italian sausage
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Italian sausage Opinion
Calories 145kcal 346kcal Italian sausage
Protein 20.93g 14.25g Ham
Fats 5.53g 31.33g Italian sausage
Vitamin C 0mg 2mg Italian sausage
Net carbs 1.5g 0.65g Ham
Carbs 1.5g 0.65g Ham
Cholesterol 53mg 76mg Ham
Vitamin D 32IU IU Ham
Iron 1.48mg 1.18mg Ham
Calcium 8mg 18mg Italian sausage
Potassium 287mg 253mg Ham
Magnesium 14mg 14mg
Sugar 0g g Italian sausage
Fiber 0g 0g
Copper 0.079mg 0.08mg Italian sausage
Zinc 2.88mg 1.79mg Ham
Starch g g
Phosphorus 196mg 142mg Ham
Sodium 1203mg 731mg Italian sausage
Vitamin A 0IU 0IU
Vitamin E 0.25mg mg Ham
Vitamin D 0.8µg µg Ham
Vitamin B1 0.754mg 0.568mg Ham
Vitamin B2 0.202mg 0.168mg Ham
Vitamin B3 4.023mg 3.25mg Ham
Vitamin B5 0.403mg 0.51mg Italian sausage
Vitamin B6 0.4mg 0.3mg Ham
Vitamin B12 0.65µg 0.91µg Italian sausage
Vitamin K 0µg µg Ham
Folate 3µg 8µg Italian sausage
Trans Fat g g
Saturated Fat 1.81g 11.27g Ham
Monounsaturated Fat 2.62g 14.34g Italian sausage
Polyunsaturated fat 0.54g 4.03g Italian sausage
Tryptophan 0.251mg 0.114mg Ham
Threonine 0.931mg 0.563mg Ham
Isoleucine 0.918mg 0.52mg Ham
Leucine 1.661mg 0.956mg Ham
Lysine 1.775mg 1.083mg Ham
Methionine 0.553mg 0.346mg Ham
Phenylalanine 0.904mg 0.477mg Ham
Valine 0.908mg 0.572mg Ham
Histidine 0.75mg 0.411mg Ham
Fructose g g

Which food is preferable for your diet?

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

People also compare

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
39
Italian sausage
Mineral Summary Score
55
Ham
39
Italian sausage

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
86%
Italian sausage
Carbohydrates
2%
Ham
1%
Italian sausage
Fats
26%
Ham
145%
Italian sausage

Comparison summary

Which food is lower in Sugar?
Italian sausage
Italian sausage is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Italian sausage
Italian sausage contains less Sodium (difference - 472mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 9.46g)
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 - $1.7)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
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. Italian sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/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.