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Summer sausage vs. Ham — In-Depth Nutrition Comparison

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Important differences between summer sausage and ham

  • Summer sausage has more vitamin B12, vitamin A, iron, and calcium; however, ham has more vitamin B1, selenium, and vitamin B6.
  • Summer sausage's daily need coverage for vitamin B12 is 45% more.
  • Ham is lower in saturated fat.

The food varieties used in the comparison are Sausage, summer, pork and beef, sticks, with cheddar cheese and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Summer sausage 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 9.3% 24% 18% 85% 23% 61% 76% 193% 4.2% 41%
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 +912.5%
Contains more IronIron +52.7%
Contains more PotassiumPotassium +39.3%
Contains more CopperCopper +12.9%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +10.1%
Contains less SodiumSodium -18.9%
Contains more ManganeseManganese +68.8%
Contains more SeleniumSelenium +160%
~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% 75% 0% 4.5% 62% 37% 54% 46% 30% 216% 0% 5.3% 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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +88.6%
Contains more Vitamin B12Vitamin B12 +166.2%
Contains more FolateFolate +133.3%
Contains more Vitamin DVitamin D +166.7%
Contains more Vitamin B1Vitamin B1 +202.8%
Contains more Vitamin B2Vitamin B2 +26.3%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B6Vitamin B6 +207.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 38% 2% 36% 5%
Protein: 19.43 g
Fats: 37.91 g
Carbs: 1.82 g
Water: 36.2 g
Other: 4.64 g
Ham
Ham
2
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 +585.5%
Contains more CarbsCarbs +21.3%
Contains more WaterWater +86.9%
~equal in Protein ~20.93g
~equal in Other ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 11%
Saturated fat: Sat. Fat 10.47 g
Monounsaturated fat: Mono. Fat 13.68 g
Polyunsaturated fat: Poly. Fat 3.02 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 +422.1%
Contains more Poly. FatPolyunsaturated fat +459.3%
Contains less Sat. FatSaturated fat -82.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer sausage Ham
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Summer sausage Ham DV% diff.
Fats 37.91g 5.53g 50%
Vitamin B12 1.73µg 0.65µg 45%
Vitamin B1 0.249mg 0.754mg 42%
Saturated fat 10.47g 1.81g 39%
Monounsaturated fat 13.68g 2.62g 28%
Vitamin A 225µg 0µg 25%
Selenium 7.5µg 19.5µg 22%
Vitamin B6 0.13mg 0.4mg 21%
Polyunsaturated fat 3.02g 0.54g 17%
Choline 85.1mg 15%
Calories 426kcal 145kcal 14%
Cholesterol 89mg 53mg 12%
Sodium 1483mg 1203mg 12%
Iron 2.26mg 1.48mg 10%
Calcium 81mg 8mg 7%
Vitamin B5 0.76mg 0.403mg 7%
Vitamin B3 2.9mg 4.023mg 7%
Zinc 2.25mg 2.88mg 6%
Vitamin B2 0.16mg 0.202mg 3%
Vitamin D 12IU 32IU 3%
Protein 19.43g 20.93g 3%
Phosphorus 178mg 196mg 3%
Vitamin D 0.3µg 0.8µg 3%
Potassium 206mg 287mg 2%
Vitamin E 0.25mg 2%
Manganese 0.032mg 0.054mg 1%
Fiber 0.2g 0g 1%
Folate 7µg 3µg 1%
Copper 0.07mg 0.079mg 1%
Net carbs 1.62g 1.5g N/A
Carbs 1.82g 1.5g 0%
Magnesium 13mg 14mg 0%
Sugar 0.12g 0g N/A
Tryptophan 0.15mg 0.251mg 0%
Threonine 0.54mg 0.931mg 0%
Isoleucine 0.62mg 0.918mg 0%
Leucine 1.1mg 1.661mg 0%
Lysine 1.16mg 1.775mg 0%
Methionine 0.36mg 0.553mg 0%
Phenylalanine 0.56mg 0.904mg 0%
Valine 0.69mg 0.908mg 0%
Histidine 0.47mg 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer sausage Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
41%
Summer sausage
44%
Ham
Minerals Daily Need Coverage Score
54%
Summer sausage
55%
Ham

Comparison summary

Which food is lower in glycemic index?
Summer sausage
Summer sausage is lower in glycemic index (difference - 0)
Which food is cheaper?
Summer sausage
Summer sausage is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 280mg)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 8.66g)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Summer sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174599/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.