Ham vs. Italian sausage — In-Depth Nutrition Comparison
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Summary of differences between ham and Italian sausage
- Ham has more vitamin B1 and vitamin B6; however, Italian sausage is higher in vitamin B12, monounsaturated fat, and polyunsaturated fat.
- Italian sausage covers your daily need for saturated fat, 42% more than ham.
- Ham has 2 times more sodium than Italian sausage. While ham has 1203mg of sodium, Italian sausage has only 743mg.
- The glycemic index of Italian sausage is higher.
These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sausage, Italian, pork, cooked.
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.
| Contains more ZincZinc | +20.5% |
| Contains more PhosphorusPhosphorus | +15.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +162.5% |
| Contains less SodiumSodium | -38.2% |
| Contains more SeleniumSelenium | +12.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +21% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +21.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +25% |
| Contains more Vitamin B2Vitamin B2 | +15.3% |
| Contains more Vitamin B12Vitamin B12 | +100% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.81g | 10.195g | 38% |
| Monounsaturated fat | 2.62g | 17.108g | 36% |
| Fats | 5.53g | 27.31g | 34% |
| Vitamin B12 | 0.65µg | 1.3µg | 27% |
| Sodium | 1203mg | 743mg | 20% |
| Polyunsaturated fat | 0.54g | 3.518g | 20% |
| Vitamin B1 | 0.754mg | 0.623mg | 11% |
| Calories | 145kcal | 344kcal | 10% |
| Vitamin B5 | 0.403mg | 8% | |
| Vitamin B6 | 0.4mg | 0.33mg | 5% |
| Selenium | 19.5µg | 22µg | 5% |
| Zinc | 2.88mg | 2.39mg | 4% |
| Phosphorus | 196mg | 170mg | 4% |
| Protein | 20.93g | 19.12g | 4% |
| Vitamin K | 0µg | 3.4µg | 3% |
| Vitamin B2 | 0.202mg | 0.233mg | 2% |
| Manganese | 0.054mg | 2% | |
| Iron | 1.48mg | 1.43mg | 1% |
| Carbs | 1.5g | 4.27g | 1% |
| Choline | 85.1mg | 78.2mg | 1% |
| Folate | 3µg | 5µg | 1% |
| Cholesterol | 53mg | 57mg | 1% |
| Magnesium | 14mg | 18mg | 1% |
| Vitamin B3 | 4.023mg | 4.165mg | 1% |
| Vitamin D | 32IU | 41IU | 1% |
| Calcium | 8mg | 21mg | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Vitamin D | 0.8µg | 1µg | 1% |
| Potassium | 287mg | 304mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 1.5g | 4.17g | N/A |
| Sugar | 0g | 1.86g | N/A |
| Fiber | 0g | 0.1g | 0% |
| Copper | 0.079mg | 0.08mg | 0% |
| Vitamin E | 0.25mg | 0.25mg | 0% |
| Tryptophan | 0.251mg | 0.161mg | 0% |
| Threonine | 0.931mg | 0.792mg | 0% |
| Isoleucine | 0.918mg | 0.731mg | 0% |
| Leucine | 1.661mg | 1.343mg | 0% |
| Lysine | 1.775mg | 1.522mg | 0% |
| Methionine | 0.553mg | 0.486mg | 0% |
| Phenylalanine | 0.904mg | 0.67mg | 0% |
| Valine | 0.908mg | 0.804mg | 0% |
| Histidine | 0.75mg | 0.577mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
19.12 g
Fats:
27.31 g
Carbs:
4.27 g
Water:
47.13 g
Other:
2.17 g
| Contains more WaterWater | +43.6% |
| Contains more OtherOther | +101.4% |
| Contains more FatsFats | +393.9% |
| Contains more CarbsCarbs | +184.7% |
~equal in
Protein
~19.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
10.195 g
Monounsaturated fat:
Mono. Fat
17.108 g
Polyunsaturated fat:
Poly. Fat
3.518 g
| Contains less Sat. FatSaturated fat | -82.2% |
| Contains more Mono. FatMonounsaturated fat | +553% |
| Contains more Poly. FatPolyunsaturated fat | +551.5% |
