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  6. Polish sausage vs. Ham

Polish sausage vs. Ham — In-Depth Nutrition Comparison

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How are Polish sausage and ham different?

  • Polish sausage is higher in vitamin B12; however, ham is richer in vitamin B1, vitamin B6, zinc, phosphorus, and iron.
  • Daily need coverage for saturated fat for Polish sausage is 31% higher.
  • Polish sausage contains 2 times more vitamin B12 than ham. While Polish sausage contains 0.98µg of vitamin B12, ham contains only 0.65µg.
  • Ham has less saturated fat.

Sausage, Polish, beef with chicken, hot and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Polish 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" 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% 3.6% 21% 33% 30% 53% 58% 201% 6.4% 97%
Ham
Ham
7
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 +50%
Contains more CopperCopper +13.9%
Contains more PotassiumPotassium +21.1%
Contains more IronIron +68.2%
Contains more ZincZinc +49.2%
Contains more PhosphorusPhosphorus +44.1%
Contains less SodiumSodium -21.9%
Contains more ManganeseManganese +10.2%
Contains more SeleniumSelenium +10.2%
~equal in Magnesium ~14mg

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 0% 0% 0% 0% 126% 34% 65% 27% 44% 123% 0% 1.5% 0%
Ham
Ham
8
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 B5Vitamin B5 +11.7%
Contains more Vitamin B12Vitamin B12 +50.8%
Contains more Vitamin B1Vitamin B1 +50.2%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B6Vitamin B6 +110.5%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Polish sausage Ham DV% diff.
Saturated fat 8.01g 1.81g 28%
Vitamin B1 0.502mg 0.754mg 21%
Fats 19.4g 5.53g 21%
Monounsaturated fat 9.7g 2.62g 18%
Vitamin B6 0.19mg 0.4mg 16%
Choline 85.1mg 15%
Sodium 1540mg 1203mg 15%
Vitamin B12 0.98µg 0.65µg 14%
Zinc 1.93mg 2.88mg 9%
Phosphorus 136mg 196mg 9%
Iron 0.88mg 1.48mg 8%
Protein 17.6g 20.93g 7%
Calories 259kcal 145kcal 6%
Cholesterol 66mg 53mg 4%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Vitamin B2 0.148mg 0.202mg 4%
Vitamin B3 3.443mg 4.023mg 4%
Selenium 17.7µg 19.5µg 3%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.79g 0.54g 2%
Carbs 3.6g 1.5g 1%
Potassium 237mg 287mg 1%
Copper 0.09mg 0.079mg 1%
Vitamin B5 0.45mg 0.403mg 1%
Net carbs 3.6g 1.5g N/A
Magnesium 14mg 14mg 0%
Calcium 12mg 8mg 0%
Manganese 0.049mg 0.054mg 0%
Folate 2µg 3µg 0%
Tryptophan 0.138mg 0.251mg 0%
Threonine 0.591mg 0.931mg 0%
Isoleucine 0.611mg 0.918mg 0%
Leucine 1.076mg 1.661mg 0%
Lysine 1.11mg 1.775mg 0%
Methionine 0.379mg 0.553mg 0%
Phenylalanine 0.539mg 0.904mg 0%
Valine 0.679mg 0.908mg 0%
Histidine 0.444mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 19% 4% 55% 4%
Protein: 17.6 g
Fats: 19.4 g
Carbs: 3.6 g
Water: 55.2 g
Other: 4.2 g
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
Contains more FatsFats +250.8%
Contains more CarbsCarbs +140%
Contains more ProteinProtein +18.9%
Contains more WaterWater +22.6%
~equal in Other ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 52% 4%
Saturated fat: Sat. Fat 8.01 g
Monounsaturated fat: Mono. Fat 9.7 g
Polyunsaturated fat: Poly. Fat 0.79 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 +270.2%
Contains more Poly. FatPolyunsaturated fat +46.3%
Contains less Sat. FatSaturated fat -77.4%

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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. Polish sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172953/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.