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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.

Infographic

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
Contains more Calcium +125%
Contains less Sodium -39.2%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 10% 61% 23% 96% 49% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +125%
Contains less Sodium -39.2%
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

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 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%
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%
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%

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

All nutrients comparison - raw data values

Nutrient Italian sausage Ham Opinion
Net carbs 0.65g 1.5g Ham
Protein 14.25g 20.93g Ham
Fats 31.33g 5.53g Italian sausage
Carbs 0.65g 1.5g Ham
Calories 346kcal 145kcal Italian sausage
Starch g g
Fructose g g
Sugar g 0g Italian sausage
Fiber 0g 0g
Calcium 18mg 8mg Italian sausage
Iron 1.18mg 1.48mg Ham
Magnesium 14mg 14mg
Phosphorus 142mg 196mg Ham
Potassium 253mg 287mg Ham
Sodium 731mg 1203mg Italian sausage
Zinc 1.79mg 2.88mg Ham
Copper 0.08mg 0.079mg Italian sausage
Vitamin A 0IU 0IU
Vitamin E mg 0.25mg Ham
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 2mg 0mg Italian sausage
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
Vitamin B6 0.3mg 0.4mg Ham
Folate 8µg 3µg Italian sausage
Vitamin B12 0.91µg 0.65µg Italian sausage
Vitamin K µg 0µg Ham
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
Trans Fat g g
Saturated Fat 11.27g 1.81g Ham
Monounsaturated Fat 14.34g 2.62g Italian sausage
Polyunsaturated fat 4.03g 0.54g Italian sausage

Which food is preferable for your diet?

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

People also compare

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

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.

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.