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  6. Bratwurst vs. Ham

Bratwurst vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between bratwurst and ham?

  • Bratwurst is richer in vitamin B12 and vitamin B5, yet ham is richer in vitamin B1, vitamin B6, selenium, phosphorus, and iron.
  • Bratwurst's daily need coverage for vitamin B12 is 84% higher.
  • Bratwurst has 3 times more saturated fat than ham. Bratwurst has 6.08g of saturated fat, while ham has 1.81g.
  • Ham has a lower glycemic index than bratwurst.

We used Bratwurst, beef, and pork, smoked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Bratwurst 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% 2.1% 25% 38% 27% 67% 56% 111% 5.3% 77%
Ham
Ham
6
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 less SodiumSodium -29.5%
Contains more CalciumCalcium +14.3%
Contains more IronIron +48%
Contains more ZincZinc +16.6%
Contains more PhosphorusPhosphorus +50.8%
Contains more ManganeseManganese +31.7%
Contains more SeleniumSelenium +38.3%
~equal in Magnesium ~14mg
~equal in Potassium ~287mg
~equal in Copper ~0.079mg

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 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% 0% 0% 0% 95% 49% 58% 41% 46% 334% 0% 3%
Ham
Ham
5
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 B5Vitamin B5 +71.2%
Contains more Vitamin B12Vitamin B12 +310.8%
Contains more FolateFolate +33.3%
Contains more Vitamin B1Vitamin B1 +98.4%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bratwurst Ham DV% diff.
Vitamin B12 2.67µg 0.65µg 84%
Fats 26.34g 5.53g 32%
Vitamin B1 0.38mg 0.754mg 31%
Saturated fat 6.08g 1.81g 19%
Protein 12.2g 20.93g 17%
Sodium 848mg 1203mg 15%
Vitamin B6 0.2mg 0.4mg 15%
Choline 85.1mg 15%
Monounsaturated fat 8g 2.62g 13%
Selenium 14.1µg 19.5µg 10%
Phosphorus 130mg 196mg 9%
Calories 297kcal 145kcal 8%
Cholesterol 78mg 53mg 8%
Polyunsaturated fat 1.58g 0.54g 7%
Iron 1mg 1.48mg 6%
Vitamin B3 3.11mg 4.023mg 6%
Vitamin B5 0.69mg 0.403mg 6%
Vitamin D* 32 IU 4%
Vitamin D 0.8µg 4%
Zinc 2.47mg 2.88mg 4%
Vitamin E 0.25mg 2%
Manganese 0.041mg 0.054mg 1%
Vitamin B2 0.213mg 0.202mg 1%
Protein per 100 calories 4.1g 14g N/A
Calories per 10 g protein 243kcal 69kcal N/A
Weight per 100 calories 34g 69g N/A
Unsaturated / Saturated Fat ratio 1.6 1.7 N/A
Net carbs 2g 1.5g N/A
Carbs 2g 1.5g 0%
Magnesium 15mg 14mg 0%
Calcium 7mg 8mg 0%
Potassium 283mg 287mg 0%
Copper 0.08mg 0.079mg 0%
Folate 4µg 3µg 0%
Tryptophan 0.107mg 0.251mg 0%
Threonine 0.465mg 0.931mg 0%
Isoleucine 0.485mg 0.918mg 0%
Leucine 0.81mg 1.661mg 0%
Lysine 0.903mg 1.775mg 0%
Methionine 0.364mg 0.553mg 0%
Phenylalanine 0.405mg 0.904mg 0%
Valine 0.464mg 0.908mg 0%
Histidine 0.395mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 26% 2% 57% 3%
Protein: 12.2 g
Fats: 26.34 g
Carbs: 2 g
Water: 56.65 g
Other: 2.81 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 +376.3%
Contains more CarbsCarbs +33.3%
Contains more ProteinProtein +71.6%
Contains more WaterWater +19.5%
Contains more OtherOther +55.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 51% 10%
Saturated fat: Sat. Fat 6.08 g
Monounsaturated fat: Mono. Fat 8 g
Polyunsaturated fat: Poly. Fat 1.58 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 +205.3%
Contains more Poly. FatPolyunsaturated fat +192.6%
Contains less Sat. FatSaturated fat -70.2%

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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. Bratwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172956/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.