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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.

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.
Italian sausage raw
Italian sausage raw
5
:
4
Ham
Ham
Contains more Calcium +125%
Contains less Sodium -39.2%
Contains more Selenium +27.2%
Contains more Iron +25.4%
Contains more Phosphorus +38%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Equal in Magnesium - 14
Equal in Copper - 0.079
Equal in Manganese - 0.054
Italian sausage raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 10% 61% 23% 96% 49% 27% 8% 136%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +125%
Contains less Sodium -39.2%
Contains more Selenium +27.2%
Contains more Iron +25.4%
Contains more Phosphorus +38%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Equal in Magnesium - 14
Equal in Copper - 0.079
Equal in Manganese - 0.054

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.
Italian sausage raw
Italian sausage raw
4
:
7
Ham
Ham
Contains more Vitamin C +∞%
Contains more Vitamin B5 +26.6%
Contains more Folate +166.7%
Contains more Vitamin B12 +40%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +33.3%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +26.6%
Contains more Folate +166.7%
Contains more Vitamin B12 +40%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Italian sausage raw
Italian sausage raw
1
:
4
Ham
Ham
Contains more Fats +466.5%
Contains more Protein +46.9%
Contains more Carbs +130.8%
Contains more Water +32.5%
Contains more Other +62.5%
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
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
Contains more Fats +466.5%
Contains more Protein +46.9%
Contains more Carbs +130.8%
Contains more Water +32.5%
Contains more Other +62.5%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Italian sausage raw Ham
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 Italian sausage raw Ham Opinion
Net carbs 0.65g 1.5g Ham
Protein 14.25g 20.93g Ham
Fats 31.33g 5.53g Italian sausage raw
Carbs 0.65g 1.5g Ham
Calories 346kcal 145kcal Italian sausage raw
Calcium 18mg 8mg Italian sausage raw
Iron 1.18mg 1.48mg Ham
Magnesium 14mg 14mg
Phosphorus 142mg 196mg Ham
Potassium 253mg 287mg Ham
Sodium 731mg 1203mg Italian sausage raw
Zinc 1.79mg 2.88mg Ham
Copper 0.08mg 0.079mg Italian sausage raw
Manganese 0.058mg 0.054mg Italian sausage raw
Selenium 24.8µg 19.5µg Italian sausage raw
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin C 2mg 0mg Italian sausage raw
Vitamin B1 0.568mg 0.754mg Ham
Vitamin B2 0.168mg 0.202mg Ham
Vitamin B3 3.25mg 4.023mg Ham
Vitamin B5 0.51mg 0.403mg Italian sausage raw
Vitamin B6 0.3mg 0.4mg Ham
Folate 8µg 3µg Italian sausage raw
Vitamin B12 0.91µg 0.65µg Italian sausage raw
Tryptophan 0.114mg 0.251mg Ham
Threonine 0.563mg 0.931mg Ham
Isoleucine 0.52mg 0.918mg Ham
Leucine 0.956mg 1.661mg Ham
Lysine 1.083mg 1.775mg Ham
Methionine 0.346mg 0.553mg Ham
Phenylalanine 0.477mg 0.904mg Ham
Valine 0.572mg 0.908mg Ham
Histidine 0.411mg 0.75mg Ham
Cholesterol 76mg 53mg Ham
Saturated Fat 11.27g 1.81g Ham
Monounsaturated Fat 14.34g 2.62g Italian sausage raw
Polyunsaturated fat 4.03g 0.54g Italian sausage raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian sausage raw Ham
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
39%
Italian sausage raw
45%
Ham
Minerals Daily Need Coverage Score
46%
Italian sausage raw
55%
Ham

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. 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.