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Italian sausage vs Ham - In-Depth Nutrition Comparison

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Significant differences between Italian sausage and Ham

  • Italian sausage has more Vitamin B12, and Selenium, however Ham is richer in Vitamin B1, Zinc, Phosphorus, and Vitamin B6.
  • Italian sausage 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.

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Italian sausage vs Ham 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Ham
Contains more Calcium +125%
Contains less Sodium -39.2%
Contains more Iron +25.4%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Contains more Phosphorus +38%
Equal in Magnesium - 14
Equal in Copper - 0.079
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 23% 10% 27% 49% 61% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Calcium +125%
Contains less Sodium -39.2%
Contains more Iron +25.4%
Contains more Potassium +13.4%
Contains more Zinc +60.9%
Contains more Phosphorus +38%
Equal in Magnesium - 14
Equal in Copper - 0.079

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Ham
Contains more Vitamin C +∞%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B12 +40%
Contains more Folate +166.7%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +33.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 0% 0% 0% 142% 39% 61% 31% 70% 114% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B12 +40%
Contains more Folate +166.7%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +20.2%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +33.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Italian sausage
45
Ham
Mineral Summary Score
39
Italian sausage
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Italian sausage
126%
Ham
Carbohydrates
1%
Italian sausage
2%
Ham
Fats
145%
Italian sausage
26%
Ham

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Italian sausage 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 ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian sausage Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Italian sausage
Italian sausage is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Italian sausage
Italian sausage 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?
Ham
Ham is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Italian sausage Ham Opinion
Calories 346 145 Italian sausage
Protein 14.25 20.93 Ham
Fats 31.33 5.53 Italian sausage
Vitamin C 2 0 Italian sausage
Carbs 0.65 1.5 Ham
Cholesterol 76 53 Ham
Vitamin D 32 Ham
Iron 1.18 1.48 Ham
Calcium 18 8 Italian sausage
Potassium 253 287 Ham
Magnesium 14 14
Sugar 0 Italian sausage
Fiber 0 0
Copper 0.08 0.079 Italian sausage
Zinc 1.79 2.88 Ham
Starch
Phosphorus 142 196 Ham
Sodium 731 1203 Italian sausage
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.568 0.754 Ham
Vitamin B2 0.168 0.202 Ham
Vitamin B3 3.25 4.023 Ham
Vitamin B5 0.51 0.403 Italian sausage
Vitamin B6 0.3 0.4 Ham
Vitamin B12 0.91 0.65 Italian sausage
Vitamin K 0 Ham
Folate 8 3 Italian sausage
Trans Fat
Saturated Fat 11.27 1.81 Ham
Monounsaturated Fat 14.34 2.62 Italian sausage
Polyunsaturated fat 4.03 0.54 Italian sausage
Tryptophan 0.114 0.251 Ham
Threonine 0.563 0.931 Ham
Isoleucine 0.52 0.918 Ham
Leucine 0.956 1.661 Ham
Lysine 1.083 1.775 Ham
Methionine 0.346 0.553 Ham
Phenylalanine 0.477 0.904 Ham
Valine 0.572 0.908 Ham
Histidine 0.411 0.75 Ham
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Italian sausage - 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.