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Ham vs. Knackwurst — In-Depth Nutrition Comparison

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Important differences between ham and knackwurst

  • Ham has more vitamin B1, vitamin B6, phosphorus, zinc, selenium, iron, and vitamin B3; however, knackwurst has more vitamin B12.
  • Knackwurst's daily need coverage for saturated fat is 42% more.
  • Ham has 2 times more vitamin B6 than knackwurst. Ham has 0.4mg of vitamin B6, while knackwurst has 0.17mg.
  • Knackwurst is lower in sodium.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Knackwurst, knockwurst, pork, beef.

Infographic

Ham vs Knackwurst 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
8
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 7.9% 3.3% 18% 25% 20% 45% 42% 121% 2.7% 74%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +44.2%
Contains more IronIron +124.2%
Contains more CopperCopper +31.7%
Contains more ZincZinc +73.5%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +157.1%
Contains more SeleniumSelenium +44.4%
Contains more CalciumCalcium +37.5%
Contains less SodiumSodium -22.7%

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
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% 0% 11% 17% 86% 32% 51% 19% 39% 148% 4% 1.5% 30%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B3Vitamin B3 +47.1%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more FolateFolate +50%
Contains more CholineCholine +54.7%
Contains more Vitamin EVitamin E +128%
Contains more Vitamin DVitamin D +37.5%
Contains more Vitamin B12Vitamin B12 +81.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Knackwurst DV% diff.
Saturated fat 1.81g 10.21g 38%
Fats 5.53g 27.7g 34%
Vitamin B1 0.754mg 0.342mg 34%
Monounsaturated fat 2.62g 12.81g 25%
Vitamin B12 0.65µg 1.18µg 22%
Protein 20.93g 11.1g 20%
Vitamin B6 0.4mg 0.17mg 18%
Polyunsaturated fat 0.54g 2.92g 16%
Phosphorus 196mg 98mg 14%
Sodium 1203mg 930mg 12%
Selenium 19.5µg 13.5µg 11%
Zinc 2.88mg 1.66mg 11%
Iron 1.48mg 0.66mg 10%
Calories 145kcal 307kcal 8%
Vitamin B3 4.023mg 2.734mg 8%
Choline 85.1mg 55mg 5%
Vitamin B2 0.202mg 0.14mg 5%
Potassium 287mg 199mg 3%
Cholesterol 53mg 60mg 2%
Vitamin D 32IU 44IU 2%
Vitamin E 0.25mg 0.57mg 2%
Copper 0.079mg 0.06mg 2%
Vitamin B5 0.403mg 0.32mg 2%
Vitamin D 0.8µg 1.1µg 2%
Carbs 1.5g 3.2g 1%
Manganese 0.054mg 0.021mg 1%
Vitamin K 0µg 1.6µg 1%
Magnesium 14mg 11mg 1%
Net carbs 1.5g 3.2g N/A
Calcium 8mg 11mg 0%
Folate 3µg 2µg 0%
Tryptophan 0.251mg 0.138mg 0%
Threonine 0.931mg 0.432mg 0%
Isoleucine 0.918mg 0.639mg 0%
Leucine 1.661mg 0.874mg 0%
Lysine 1.775mg 1.01mg 0%
Methionine 0.553mg 0.276mg 0%
Phenylalanine 0.904mg 0.501mg 0%
Valine 0.908mg 0.639mg 0%
Histidine 0.75mg 0.314mg 0%

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
11% 28% 3% 55% 3%
Protein: 11.1 g
Fats: 27.7 g
Carbs: 3.2 g
Water: 55.3 g
Other: 2.7 g
Contains more ProteinProtein +88.6%
Contains more WaterWater +22.4%
Contains more OtherOther +61.9%
Contains more FatsFats +400.9%
Contains more CarbsCarbs +113.3%

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
39% 49% 11%
Saturated fat: Sat. Fat 10.21 g
Monounsaturated fat: Mono. Fat 12.81 g
Polyunsaturated fat: Poly. Fat 2.92 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +388.9%
Contains more Poly. FatPolyunsaturated fat +440.7%

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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. Knackwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173867/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.