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Ham vs. Turkey sausage — In-Depth Nutrition Comparison

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Summary of differences between Ham and Turkey sausage

  • Ham has more Vitamin B1, Selenium, Vitamin B6, Choline, Phosphorus, and Iron, however, Turkey sausage is higher in Vitamin B12.
  • Ham covers your daily need of Vitamin B1 58% more than Turkey sausage.
  • Turkey sausage has less Sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Sausage, turkey, breakfast links, mild.

Infographic

Ham vs Turkey 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
5
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 11% 9.6% 20% 40% 37% 81% 66% 83% 0% 0%
Contains more PotassiumPotassium +25.3%
Contains more IronIron +38.3%
Contains more PhosphorusPhosphorus +26.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +300%
Contains more CopperCopper +40.5%
Contains less SodiumSodium -46.9%
~equal in Zinc ~2.98mg

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% 24% 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 1.7% 0% 3.8% 12% 14% 38% 69% 0% 48% 99% 4% 3% 18%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +1296.3%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more CholineCholine +151%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +21.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~0IU
~equal in Vitamin B3 ~3.692mg

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
15% 18% 63% 2%
Protein: 15.42 g
Fats: 18.09 g
Carbs: 1.56 g
Water: 63.12 g
Other: 1.81 g
Contains more ProteinProtein +35.7%
Contains more OtherOther +141.4%
Contains more FatsFats +227.1%
~equal in Carbs ~1.56g
~equal in Water ~63.12g

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
28% 38% 34%
Saturated Fat: Sat. Fat 3.839 g
Monounsaturated Fat: Mono. Fat 5.158 g
Polyunsaturated fat: Poly. Fat 4.657 g
Contains less Sat. FatSaturated Fat -52.9%
Contains more Mono. FatMonounsaturated Fat +96.9%
Contains more Poly. FatPolyunsaturated fat +762.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Turkey sausage Opinion
Calories 145kcal 235kcal Turkey sausage
Protein 20.93g 15.42g Ham
Fats 5.53g 18.09g Turkey sausage
Vitamin C 0mg 0.5mg Turkey sausage
Net carbs 1.5g 1.56g Turkey sausage
Carbs 1.5g 1.56g Turkey sausage
Cholesterol 53mg 160mg Ham
Vitamin D 32IU 17IU Ham
Magnesium 14mg 16mg Turkey sausage
Calcium 8mg 32mg Turkey sausage
Potassium 287mg 229mg Ham
Iron 1.48mg 1.07mg Ham
Copper 0.079mg 0.111mg Turkey sausage
Zinc 2.88mg 2.98mg Turkey sausage
Phosphorus 196mg 155mg Ham
Sodium 1203mg 639mg Turkey sausage
Vitamin E 0.25mg 0.19mg Ham
Vitamin D 0.8µg 0.4µg Ham
Manganese 0.054mg Ham
Selenium 19.5µg 0µg Ham
Vitamin B1 0.754mg 0.054mg Ham
Vitamin B2 0.202mg 0.165mg Ham
Vitamin B3 4.023mg 3.692mg Ham
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg 0.208mg Ham
Vitamin B12 0.65µg 0.79µg Turkey sausage
Vitamin K 0µg 1.6µg Turkey sausage
Folate 3µg 4µg Turkey sausage
Choline 85.1mg 33.9mg Ham
Saturated Fat 1.81g 3.839g Ham
Monounsaturated Fat 2.62g 5.158g Turkey sausage
Polyunsaturated fat 0.54g 4.657g Turkey sausage
Tryptophan 0.251mg 0.175mg Ham
Threonine 0.931mg 0.686mg Ham
Isoleucine 0.918mg 0.802mg Ham
Leucine 1.661mg 1.229mg Ham
Lysine 1.775mg 1.453mg Ham
Methionine 0.553mg 0.447mg Ham
Phenylalanine 0.904mg 0.612mg Ham
Valine 0.908mg 0.819mg Ham
Histidine 0.75mg 0.481mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Turkey 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
45%
Ham
24%
Turkey sausage
Minerals Daily Need Coverage Score
55%
Ham
35%
Turkey sausage

Comparison summary

Which food contains less Sodium?
Turkey sausage
Turkey sausage contains less Sodium (difference - 564mg)
Which food is lower in glycemic index?
Turkey sausage
Turkey sausage is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey sausage
Turkey sausage is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 107mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.029g)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Turkey sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174600/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.