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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
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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.
Contains more Calcium +25%
Contains less Sodium -26.9%
Contains more Iron +68.2%
Contains more Magnesium +100%
Contains more Phosphorus +300%
Contains more Potassium +184.2%
Contains more Zinc +80%
Contains more Copper +163.3%
Contains more Selenium +15.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 5% 22% 9% 115% 44% 10% 0% 93%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +25%
Contains less Sodium -26.9%
Contains more Iron +68.2%
Contains more Magnesium +100%
Contains more Phosphorus +300%
Contains more Potassium +184.2%
Contains more Zinc +80%
Contains more Copper +163.3%
Contains more Selenium +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.
:
8
Ham
Contains more Folate +33.3%
Contains more Vitamin B12 +56.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B3 +149.4%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +233.3%
Contains more Choline +94.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 18% 0% 22% 25% 31% 21% 28% 3% 128% 24% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Folate +33.3%
Contains more Vitamin B12 +56.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin D +33.3%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B3 +149.4%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +233.3%
Contains more Choline +94.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +250.8%
Contains more Carbs +73.3%
Contains more Protein +99.3%
Contains more Other +68.1%
Equal in Water - 67.67
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
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 Fats +250.8%
Contains more Carbs +73.3%
Contains more Protein +99.3%
Contains more Other +68.1%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +267.5%
Contains more Polyunsaturated fat +138.9%
Contains less Saturated Fat -74.6%
39% 53% 7%
Saturated Fat: 7.125 g
Monounsaturated Fat: 9.628 g
Polyunsaturated fat: 1.29 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +267.5%
Contains more Polyunsaturated fat +138.9%
Contains less Saturated Fat -74.6%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vienna sausage Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Vienna sausage
45%
Ham
Minerals Daily Need Coverage Score
33%
Vienna sausage
55%
Ham

Comparison summary

Which food contains less Sodium?
Vienna sausage
Vienna sausage contains less Sodium (difference - 324mg)
Which food is lower in glycemic index?
Vienna sausage
Vienna sausage is lower in glycemic index (difference - 0)
Which food is cheaper?
Vienna sausage
Vienna sausage is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.315g)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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.