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  6. Turkey sausage vs. Ham

Turkey sausage vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between turkey sausage and ham

  • Turkey sausage has more vitamin B12; however, ham is higher in vitamin B1, selenium, vitamin B6, choline, phosphorus, and iron.
  • Ham covers your daily need for vitamin B1, 58% more than turkey sausage.
  • Turkey sausage has 3 times more cholesterol than ham. While turkey sausage has 160mg of cholesterol, ham has only 53mg.

These are the specific foods used in this comparison Sausage, turkey, breakfast links, mild and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Turkey 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 11% 9.6% 20% 40% 37% 81% 66% 83% 0% 0%
Ham
Ham
5
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 MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +300%
Contains more CopperCopper +40.5%
Contains less SodiumSodium -46.9%
Contains more PotassiumPotassium +25.3%
Contains more IronIron +38.3%
Contains more PhosphorusPhosphorus +26.5%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~2.88mg

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 1.7% 0% 3.8% 6% 14% 38% 69% 0% 48% 99% 4% 3% 18%
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 CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +21.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +1296.3%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more CholineCholine +151%
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.023mg

All nutrients comparison - raw data values

Nutrient Turkey sausage Ham DV% diff.
Vitamin B1 0.054mg 0.754mg 58%
Cholesterol 160mg 53mg 36%
Selenium 0µg 19.5µg 35%
Polyunsaturated fat 4.657g 0.54g 27%
Sodium 639mg 1203mg 25%
Fats 18.09g 5.53g 19%
Vitamin B6 0.208mg 0.4mg 15%
Protein 15.42g 20.93g 11%
Saturated fat 3.839g 1.81g 9%
Choline 33.9mg 85.1mg 9%
Vitamin B5 0.403mg 8%
Phosphorus 155mg 196mg 6%
Monounsaturated fat 5.158g 2.62g 6%
Vitamin B12 0.79µg 0.65µg 6%
Calories 235kcal 145kcal 5%
Iron 1.07mg 1.48mg 5%
Copper 0.111mg 0.079mg 4%
Vitamin B2 0.165mg 0.202mg 3%
Vitamin D 17IU 32IU 2%
Vitamin D 0.4µg 0.8µg 2%
Manganese 0.054mg 2%
Vitamin B3 3.692mg 4.023mg 2%
Potassium 229mg 287mg 2%
Calcium 32mg 8mg 2%
Vitamin C 0.5mg 0mg 1%
Zinc 2.98mg 2.88mg 1%
Vitamin K 1.6µg 0µg 1%
Carbs 1.56g 1.5g 0%
Net carbs 1.56g 1.5g N/A
Magnesium 16mg 14mg 0%
Vitamin E 0.19mg 0.25mg 0%
Folate 4µg 3µg 0%
Tryptophan 0.175mg 0.251mg 0%
Threonine 0.686mg 0.931mg 0%
Isoleucine 0.802mg 0.918mg 0%
Leucine 1.229mg 1.661mg 0%
Lysine 1.453mg 1.775mg 0%
Methionine 0.447mg 0.553mg 0%
Phenylalanine 0.612mg 0.904mg 0%
Valine 0.819mg 0.908mg 0%
Histidine 0.481mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 18% 63% 2%
Protein: 15.42 g
Fats: 18.09 g
Carbs: 1.56 g
Water: 63.12 g
Other: 1.81 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 +227.1%
Contains more ProteinProtein +35.7%
Contains more OtherOther +141.4%
~equal in Carbs ~1.5g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 38% 34%
Saturated fat: Sat. Fat 3.839 g
Monounsaturated fat: Mono. Fat 5.158 g
Polyunsaturated fat: Poly. Fat 4.657 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 +96.9%
Contains more Poly. FatPolyunsaturated fat +762.4%
Contains less Sat. FatSaturated fat -52.9%

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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. Turkey sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174600/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.