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  6. Ham vs. Sauerkraut

Ham vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Ham and Sauerkraut

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Phosphorus, Zinc, Vitamin B3, and Vitamin B6, however, Sauerkraut is higher in Vitamin C.
  • Ham covers your daily need of Vitamin B1 61% more than Sauerkraut.
  • Sauerkraut has less Cholesterol.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sauerkraut, canned, solids and liquids.

Infographic

Ham vs Sauerkraut 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
6
:
4
Sauerkraut
Sauerkraut
Contains more Phosphorus +880%
Contains more Potassium +68.8%
Contains more Zinc +1415.8%
Contains more Selenium +3150%
Contains more Calcium +275%
Contains less Sodium -45.1%
Contains more Copper +21.5%
Contains more Manganese +179.6%
Equal in Iron - 1.47
Equal in Magnesium - 13
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Phosphorus +880%
Contains more Potassium +68.8%
Contains more Zinc +1415.8%
Contains more Selenium +3150%
Contains more Calcium +275%
Contains less Sodium -45.1%
Contains more Copper +21.5%
Contains more Manganese +179.6%
Equal in Iron - 1.47
Equal in Magnesium - 13

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
8
:
4
Sauerkraut
Sauerkraut
Contains more Vitamin E +78.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3490.5%
Contains more Vitamin B2 +818.2%
Contains more Vitamin B3 +2713.3%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +207.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +700%
Contains more Vitamin K +∞%
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%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin E +78.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +3490.5%
Contains more Vitamin B2 +818.2%
Contains more Vitamin B3 +2713.3%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +207.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +700%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +2200%
Contains more Fats +3850%
Contains more Other +103.3%
Contains more Carbs +185.3%
Contains more Water +36.7%
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
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +2200%
Contains more Fats +3850%
Contains more Other +103.3%
Contains more Carbs +185.3%
Contains more Water +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +20053.8%
Contains more Polyunsaturated fat +706%
Contains less Saturated Fat -98.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +20053.8%
Contains more Polyunsaturated fat +706%
Contains less Saturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Sauerkraut Opinion
Net carbs 1.5g 1.38g Ham
Protein 20.93g 0.91g Ham
Fats 5.53g 0.14g Ham
Carbs 1.5g 4.28g Sauerkraut
Calories 145kcal 19kcal Ham
Fructose 0.04g Sauerkraut
Sugar 0g 1.78g Ham
Fiber 0g 2.9g Sauerkraut
Calcium 8mg 30mg Sauerkraut
Iron 1.48mg 1.47mg Ham
Magnesium 14mg 13mg Ham
Phosphorus 196mg 20mg Ham
Potassium 287mg 170mg Ham
Sodium 1203mg 661mg Sauerkraut
Zinc 2.88mg 0.19mg Ham
Copper 0.079mg 0.096mg Sauerkraut
Manganese 0.054mg 0.151mg Sauerkraut
Selenium 19.5µg 0.6µg Ham
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.25mg 0.14mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.754mg 0.021mg Ham
Vitamin B2 0.202mg 0.022mg Ham
Vitamin B3 4.023mg 0.143mg Ham
Vitamin B5 0.403mg 0.093mg Ham
Vitamin B6 0.4mg 0.13mg Ham
Folate 3µg 24µg Sauerkraut
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 13µg Sauerkraut
Tryptophan 0.251mg 0.008mg Ham
Threonine 0.931mg 0.025mg Ham
Isoleucine 0.918mg 0.021mg Ham
Leucine 1.661mg 0.029mg Ham
Lysine 1.775mg 0.031mg Ham
Methionine 0.553mg 0.009mg Ham
Phenylalanine 0.904mg 0.023mg Ham
Valine 0.908mg 0.03mg Ham
Histidine 0.75mg 0.016mg Ham
Cholesterol 53mg 0mg Sauerkraut
Saturated Fat 1.81g 0.034g Sauerkraut
Monounsaturated Fat 2.62g 0.013g Ham
Polyunsaturated fat 0.54g 0.067g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
13%
Sauerkraut
Minerals Daily Need Coverage Score
55%
Ham
24%
Sauerkraut

Comparison summary

Which food contains less Sodium?
Sauerkraut
Sauerkraut contains less Sodium (difference - 542mg)
Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 1.776g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.78g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.