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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 145kcal | 344kcal |
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| Protein | 20.93g | 19.12g |
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| Fats | 5.53g | 27.31g |
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| Vitamin C | 0mg | 0.1mg |
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| Net carbs | 1.5g | 4.17g |
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| Carbs | 1.5g | 4.27g |
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| Cholesterol | 53mg | 57mg |
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| Vitamin D | 32IU | 41IU |
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| Magnesium | 14mg | 18mg |
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| Calcium | 8mg | 21mg |
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| Potassium | 287mg | 304mg |
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| Iron | 1.48mg | 1.43mg |
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| Sugar | 0g | 1.86g |
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| Fiber | 0g | 0.1g |
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| Copper | 0.079mg | 0.08mg |
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| Zinc | 2.88mg | 2.39mg |
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| Phosphorus | 196mg | 170mg |
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| Sodium | 1203mg | 743mg |
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| Vitamin A | 0IU | 16IU |
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| Vitamin A | 0µg | 10µg |
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| Vitamin E | 0.25mg | 0.25mg | |
| Vitamin D | 0.8µg | 1µg |
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| Manganese | 0.054mg |
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| Selenium | 19.5µg | 22µg |
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| Vitamin B1 | 0.754mg | 0.623mg |
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| Vitamin B2 | 0.202mg | 0.233mg |
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| Vitamin B3 | 4.023mg | 4.165mg |
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| Vitamin B5 | 0.403mg |
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| Vitamin B6 | 0.4mg | 0.33mg |
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| Vitamin B12 | 0.65µg | 1.3µg |
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| Vitamin K | 0µg | 3.4µg |
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| Folate | 3µg | 5µg |
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| Choline | 85.1mg | 78.2mg |
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| Saturated Fat | 1.81g | 10.195g |
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| Monounsaturated fat | 2.62g | 17.108g |
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| Polyunsaturated fat | 0.54g | 3.518g |
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| Tryptophan | 0.251mg | 0.161mg |
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| Threonine | 0.931mg | 0.792mg |
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| Isoleucine | 0.918mg | 0.731mg |
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| Leucine | 1.661mg | 1.343mg |
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| Lysine | 1.775mg | 1.522mg |
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| Methionine | 0.553mg | 0.486mg |
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| Phenylalanine | 0.904mg | 0.67mg |
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| Valine | 0.908mg | 0.804mg |
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| Histidine | 0.75mg | 0.577mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
47%
Minerals Daily Need Coverage Score
55%
48%
Comparison summary
Which food contains less Sodium?
Italian sausage contains less Sodium (difference - 460mg)
Which food is richer in vitamins?
Italian sausage is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 1.86g)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 8.385g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 28)
Which food is cheaper?
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.