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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 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

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" 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 13% 6.3% 27% 54% 27% 65% 73% 97% 0% 120%
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%
~equal in Potassium ~304mg
~equal in Iron ~1.43mg
~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
3
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 0.33% 3.3% 5% 15% 156% 54% 78% 0% 76% 163% 8.5% 3.8% 43%
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%
~equal in Vitamin E ~0.25mg
~equal in Vitamin B3 ~4.165mg
~equal in Choline ~78.2mg

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
19% 27% 4% 47% 2%
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
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
33% 56% 11%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Italian sausage
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Italian sausage 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%

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Ham
47%
Italian sausage
Minerals Daily Need Coverage Score
55%
Ham
48%
Italian sausage

Comparison summary

Which food contains less Sodium?
Italian sausage
Italian sausage contains less Sodium (difference - 460mg)
Which food is richer in vitamins?
Italian sausage
Italian sausage is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.86g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 8.385g)
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?
?
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

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. Italian sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174586/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.