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  6. Ham vs. Italian sausage raw

Ham vs. Italian sausage raw — In-Depth Nutrition Comparison

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Significant differences between Ham and Italian sausage raw

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

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
4
:
5
Italian sausage raw
Italian sausage raw
Contains more Iron +25.4%
Contains more Phosphorus +38%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Contains more Calcium +125%
Contains less Sodium -39.2%
Contains more Selenium +27.2%
Equal in Magnesium - 14
Equal in Copper - 0.08
Equal in Manganese - 0.058
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Italian sausage raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 10% 61% 23% 96% 49% 27% 8% 136%
Contains more Iron +25.4%
Contains more Phosphorus +38%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Contains more Calcium +125%
Contains less Sodium -39.2%
Contains more Selenium +27.2%
Equal in Magnesium - 14
Equal in Copper - 0.08
Equal in Manganese - 0.058

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
7
:
4
Italian sausage raw
Italian sausage raw
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 Folate +166.7%
Contains more Vitamin B12 +40%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Italian sausage raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 142% 39% 61% 31% 70% 6% 114% 0%
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 Folate +166.7%
Contains more Vitamin B12 +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Italian sausage raw
Italian sausage raw
Contains more Protein +46.9%
Contains more Carbs +130.8%
Contains more Water +32.5%
Contains more Other +62.5%
Contains more Fats +466.5%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Italian sausage raw
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Contains more Protein +46.9%
Contains more Carbs +130.8%
Contains more Water +32.5%
Contains more Other +62.5%
Contains more Fats +466.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Italian sausage raw
Italian sausage raw
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +447.3%
Contains more Polyunsaturated fat +646.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Italian sausage raw
38% 48% 14%
Saturated Fat: 11.27 g
Monounsaturated Fat: 14.34 g
Polyunsaturated fat: 4.03 g
Contains less Saturated Fat -83.9%
Contains more Monounsaturated Fat +447.3%
Contains more Polyunsaturated fat +646.3%

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 raw
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Italian sausage raw Opinion
Net carbs 1.5g 0.65g Ham
Protein 20.93g 14.25g Ham
Fats 5.53g 31.33g Italian sausage raw
Carbs 1.5g 0.65g Ham
Calories 145kcal 346kcal Italian sausage raw
Calcium 8mg 18mg Italian sausage raw
Iron 1.48mg 1.18mg Ham
Magnesium 14mg 14mg
Phosphorus 196mg 142mg Ham
Potassium 287mg 253mg Ham
Sodium 1203mg 731mg Italian sausage raw
Zinc 2.88mg 1.79mg Ham
Copper 0.079mg 0.08mg Italian sausage raw
Manganese 0.054mg 0.058mg Italian sausage raw
Selenium 19.5µg 24.8µg Italian sausage raw
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 0mg 2mg Italian sausage raw
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 raw
Vitamin B6 0.4mg 0.3mg Ham
Folate 3µg 8µg Italian sausage raw
Vitamin B12 0.65µg 0.91µg Italian sausage raw
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
Cholesterol 53mg 76mg Ham
Saturated Fat 1.81g 11.27g Ham
Monounsaturated Fat 2.62g 14.34g Italian sausage raw
Polyunsaturated fat 0.54g 4.03g Italian sausage raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Italian sausage raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Ham
39%
Italian sausage raw
Minerals Daily Need Coverage Score
55%
Ham
46%
Italian sausage raw

Comparison summary

Which food is lower in Sugar?
Italian sausage raw
Italian sausage raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Italian sausage raw
Italian sausage raw 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?
?
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.
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

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 raw - 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.