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Vienna sausage vs. Ham — In-Depth Nutrition Comparison

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What are the differences between vienna sausage and ham?

  • Vienna sausage is higher in vitamin B12, yet ham is higher in vitamin B1, vitamin B6, phosphorus, vitamin B3, zinc, and choline.
  • Ham's daily need coverage for vitamin B1 is 56% more.
  • Vienna sausage has 4 times more saturated fat than ham. While vienna sausage has 7.125g of saturated fat, ham has only 1.81g.

We used Sausage, Vienna, canned, chicken, beef, pork and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Vienna 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 5% 3% 8.9% 33% 10% 44% 21% 115% 0% 92%
Ham
Ham
8
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 +25%
Contains less SodiumSodium -26.9%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +184.2%
Contains more IronIron +68.2%
Contains more CopperCopper +163.3%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +15.4%

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% 4.4% 9% 22% 25% 30% 21% 28% 128% 4% 3% 24%
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 B12Vitamin B12 +56.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +88.8%
Contains more Vitamin B3Vitamin B3 +149.4%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more CholineCholine +94.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Vienna sausage Ham DV% diff.
Vitamin B1 0.087mg 0.754mg 56%
Saturated fat 7.125g 1.81g 24%
Vitamin B6 0.12mg 0.4mg 22%
Fats 19.4g 5.53g 21%
Protein 10.5g 20.93g 21%
Phosphorus 49mg 196mg 21%
Monounsaturated fat 9.628g 2.62g 18%
Vitamin B12 1.02µg 0.65µg 15%
Vitamin B3 1.613mg 4.023mg 15%
Sodium 879mg 1203mg 14%
Zinc 1.6mg 2.88mg 12%
Cholesterol 87mg 53mg 11%
Choline 43.7mg 85.1mg 8%
Iron 0.88mg 1.48mg 8%
Vitamin B2 0.107mg 0.202mg 7%
Potassium 101mg 287mg 5%
Copper 0.03mg 0.079mg 5%
Polyunsaturated fat 1.29g 0.54g 5%
Selenium 16.9µg 19.5µg 5%
Calories 230kcal 145kcal 4%
Manganese 0.054mg 2%
Magnesium 7mg 14mg 2%
Vitamin B5 0.35mg 0.403mg 1%
Vitamin D 0.6µg 0.8µg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin D 25IU 32IU 1%
Carbs 2.6g 1.5g 0%
Net carbs 2.6g 1.5g N/A
Calcium 10mg 8mg 0%
Vitamin E 0.22mg 0.25mg 0%
Folate 4µg 3µg 0%
Tryptophan 0.109mg 0.251mg 0%
Threonine 0.357mg 0.931mg 0%
Isoleucine 0.557mg 0.918mg 0%
Leucine 0.797mg 1.661mg 0%
Lysine 0.791mg 1.775mg 0%
Methionine 0.265mg 0.553mg 0%
Phenylalanine 0.425mg 0.904mg 0%
Valine 0.573mg 0.908mg 0%
Histidine 0.273mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 19% 3% 65% 3%
Protein: 10.5 g
Fats: 19.4 g
Carbs: 2.6 g
Water: 64.9 g
Other: 2.6 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 +73.3%
Contains more ProteinProtein +99.3%
Contains more OtherOther +68.1%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 53% 7%
Saturated fat: Sat. Fat 7.125 g
Monounsaturated fat: Mono. Fat 9.628 g
Polyunsaturated fat: Poly. Fat 1.29 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 +267.5%
Contains more Poly. FatPolyunsaturated fat +138.9%
Contains less Sat. FatSaturated fat -74.6%

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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. Vienna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172942/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.