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  6. Bologna sausage vs. Ham

Bologna sausage vs. Ham — In-Depth Nutrition Comparison

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The main differences between bologna sausage and ham

  • Bologna sausage has more fats and vitamin B12; however, ham has more vitamin B1, protein, selenium, vitamin B6, iron, and phosphorus.
  • Daily need coverage for saturated fat for bologna sausage is 25% higher.
  • Ham has 4 times less fats than bologna sausage. Bologna sausage has 19.87g of fats, while ham has 5.53g.
  • Ham is lower in saturated fat.

Food types used in this article are Bologna, pork and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Bologna sausage vs Ham infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
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 CalciumCalcium +37.5%
Contains less SodiumSodium -24.6%
Contains more IronIron +92.2%
Contains more ZincZinc +41.9%
Contains more PhosphorusPhosphorus +41%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +53.5%
~equal in Magnesium ~14mg
~equal in Potassium ~287mg
~equal in Copper ~0.079mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 21% 0% 5.2% 131% 36% 73% 43% 62% 116% 0.75% 3.8%
Ham
Ham
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin DVitamin D +75%
Contains more Vitamin B5Vitamin B5 +78.7%
Contains more Vitamin B12Vitamin B12 +43.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B6Vitamin B6 +48.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.25mg
~equal in Vitamin B3 ~4.023mg

All nutrients comparison - raw data values

Nutrient Bologna sausage Ham DV% diff.
Saturated fat 6.839g 1.81g 23%
Fats 19.87g 5.53g 22%
Vitamin B1 0.523mg 0.754mg 19%
Monounsaturated fat 9.732g 2.62g 18%
Sodium 907mg 1203mg 13%
Selenium 12.7µg 19.5µg 12%
Vitamin B12 0.93µg 0.65µg 12%
Protein 15.3g 20.93g 11%
Vitamin B6 0.27mg 0.4mg 10%
Polyunsaturated fat 2.107g 0.54g 10%
Iron 0.77mg 1.48mg 9%
Zinc 2.03mg 2.88mg 8%
Phosphorus 139mg 196mg 8%
Vitamin B5 0.72mg 0.403mg 6%
Choline 54.4mg 85.1mg 6%
Calories 247kcal 145kcal 5%
Vitamin D* 56 IU 32 IU 3%
Vitamin D 1.4µg 0.8µg 3%
Vitamin B2 0.157mg 0.202mg 3%
Cholesterol 59mg 53mg 2%
Manganese 0.036mg 0.054mg 1%
Vitamin B3 3.9mg 4.023mg 1%
Folate 5µg 3µg 1%
Protein per 100 calories 6.2g 14g N/A
Calories per 10 g protein 161kcal 69kcal N/A
Weight per 100 calories 40g 69g N/A
Unsaturated / Saturated Fat ratio 1.7 1.7 N/A
Net carbs 0.73g 1.5g N/A
Carbs 0.73g 1.5g 0%
Magnesium 14mg 14mg 0%
Calcium 11mg 8mg 0%
Potassium 281mg 287mg 0%
Copper 0.08mg 0.079mg 0%
Vitamin E 0.26mg 0.25mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.149mg 0.251mg 0%
Threonine 0.641mg 0.931mg 0%
Isoleucine 0.663mg 0.918mg 0%
Leucine 1.168mg 1.661mg 0%
Lysine 1.204mg 1.775mg 0%
Methionine 0.412mg 0.553mg 0%
Phenylalanine 0.585mg 0.904mg 0%
Valine 0.737mg 0.908mg 0%
Histidine 0.482mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 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 +259.3%
Contains more ProteinProtein +36.8%
Contains more CarbsCarbs +105.5%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 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 +271.5%
Contains more Poly. FatPolyunsaturated fat +290.2%
Contains less Sat. FatSaturated fat -73.5%

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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. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.