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  6. Italian sausage raw vs. Ham

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

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Significant differences between italian sausage raw and ham

  • Italian sausage raw has more vitamin B12 and selenium; however, ham is richer in vitamin B1, zinc, phosphorus, and vitamin B6.
  • Italian sausage raw covers your daily saturated fat needs 47% more than ham.
  • Ham contains less saturated fat.
  • Italian sausage raw has a higher glycemic index. The glycemic index of italian sausage raw is 28, while the glycemic index of ham is 0.

Specific food types used in this comparison are Sausage, Italian, pork, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Italian sausage raw vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 5.4% 22% 44% 27% 49% 61% 95% 7.6% 135%
Ham
Ham
4
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%
Contains more CalciumCalcium +125%
Contains less SodiumSodium -39.2%
Contains more SeleniumSelenium +27.2%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +25.4%
Contains more ZincZinc +60.9%
Contains more PhosphorusPhosphorus +38%
~equal in Magnesium ~14mg
~equal in Copper ~0.079mg
~equal in Manganese ~0.054mg

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.
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 6.7% 0% 0% 0% 142% 39% 61% 31% 69% 114% 0% 6% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin B12Vitamin B12 +40%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +32.7%
Contains more Vitamin B2Vitamin B2 +20.2%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B6Vitamin B6 +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Italian sausage raw Ham DV% diff.
Saturated fat 11.27g 1.81g 43%
Fats 31.33g 5.53g 40%
Monounsaturated fat 14.34g 2.62g 29%
Polyunsaturated fat 4.03g 0.54g 23%
Sodium 731mg 1203mg 21%
Vitamin B1 0.568mg 0.754mg 16%
Choline 85.1mg 15%
Protein 14.25g 20.93g 13%
Vitamin B12 0.91µg 0.65µg 11%
Zinc 1.79mg 2.88mg 10%
Selenium 24.8µg 19.5µg 10%
Calories 346kcal 145kcal 10%
Cholesterol 76mg 53mg 8%
Phosphorus 142mg 196mg 8%
Vitamin B6 0.3mg 0.4mg 8%
Vitamin B3 3.25mg 4.023mg 5%
Iron 1.18mg 1.48mg 4%
Vitamin D 0.8µg 4%
Vitamin D 32IU 4%
Vitamin B2 0.168mg 0.202mg 3%
Vitamin E 0.25mg 2%
Vitamin C 2mg 0mg 2%
Vitamin B5 0.51mg 0.403mg 2%
Folate 8µg 3µg 1%
Potassium 253mg 287mg 1%
Calcium 18mg 8mg 1%
Carbs 0.65g 1.5g 0%
Net carbs 0.65g 1.5g N/A
Magnesium 14mg 14mg 0%
Copper 0.08mg 0.079mg 0%
Manganese 0.058mg 0.054mg 0%
Tryptophan 0.114mg 0.251mg 0%
Threonine 0.563mg 0.931mg 0%
Isoleucine 0.52mg 0.918mg 0%
Leucine 0.956mg 1.661mg 0%
Lysine 1.083mg 1.775mg 0%
Methionine 0.346mg 0.553mg 0%
Phenylalanine 0.477mg 0.904mg 0%
Valine 0.572mg 0.908mg 0%
Histidine 0.411mg 0.75mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 48% 14%
Saturated fat: Sat. Fat 11.27 g
Monounsaturated fat: Mono. Fat 14.34 g
Polyunsaturated fat: Poly. Fat 4.03 g
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
Contains more Mono. FatMonounsaturated fat +447.3%
Contains more Poly. FatPolyunsaturated fat +646.3%
Contains less Sat. FatSaturated fat -83.9%

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. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.