Ham vs. Sausage
Nutrition comparison of Ham and Cooked Sausage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ham
versus
cooked
sausage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ham and sausage:
- Both ham and sausage are high in calories, potassium, protein and saturated fat.
- For omega-3 fatty acids, sausage has more dpa than ham.
- Ham has more thiamin, however, sausage contains more pantothenic acid and folate.
USDA sources for nutritional information: Ham (Ham, minced) and Sausage (Sausage, Italian, pork, mild, cooked, pan-fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ham and sausage are high in calories. Sausage has 23% more calories than ham - ham has 263 calories per 100 grams and sausage has 324 calories.
For macronutrient ratios, ham is similar to sausage for protein, carbs and fat. Ham has a macronutrient ratio of 25:3:72 and for sausage, 23:2:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ham | Sausage | |
|---|---|---|
| Protein | 25% | 23% |
| Carbohydrates | 3% | 2% |
| Fat | 72% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both ham and sausage are low in carbohydrates - ham has 1.8g of total carbs per 100 grams and sausage has 1.9g of carbohydrates.
sugar
Ham has less sugar than sausage - sausage has 1.4g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both ham and sausage are high in protein. Sausage has 13% more protein than ham - ham has 16.3g of protein per 100 grams and sausage has 18.4g of protein.
Fat
saturated fat
Both ham and sausage are high in saturated fat. Sausage has 26% more saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and sausage has 9g of saturated fat.
trans fat
Both sausage and ham are low in trans fat - sausage has 0.1g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Ham and sausage contain similar amounts of cholesterol - ham has 70mg of cholesterol per 100 grams and sausage has 81mg of cholesterol.
Vitamins
Vitamin A
Sausage has more Vitamin A than ham - sausage has 10ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Sausage has 58% more Vitamin D than ham - ham has 26iu of Vitamin D per 100 grams and sausage has 41iu of Vitamin D.
Vitamin E
Ham and sausage contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and sausage has 0.25mg of Vitamin E.
Vitamin K
Sausage and ham contain similar amounts of Vitamin K - sausage has 3.4ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, however, sausage contains more pantothenic acid and folate. Both ham and sausage contain significant amounts of riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Ham | Sausage | |
|---|---|---|
| Thiamin | 0.712 MG | 0.346 MG |
| Riboflavin | 0.19 MG | 0.263 MG |
| Niacin | 4.162 MG | 6.279 MG |
| Pantothenic acid | 0.18 MG | 0.838 MG |
| Vitamin B6 | 0.26 MG | 0.371 MG |
| Folate | 1 UG | 4 UG |
| Vitamin B12 | 0.95 UG | 0.9 UG |
Minerals
calcium
Ham and sausage contain similar amounts of calcium - ham has 10mg of calcium per 100 grams and sausage has 13mg of calcium.
iron
Sausage has 58% more iron than ham - ham has 0.79mg of iron per 100 grams and sausage has 1.3mg of iron.
potassium
Both ham and sausage are high in potassium. Ham is very similar to ham for potassium - ham has 311mg of potassium per 100 grams and sausage has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sausage has more DPA than ham per 100 grams. Both ham and sausage contain significant amounts of alpha linoleic acid (ALA).
| Ham | Sausage | |
|---|---|---|
| alpha linoleic acid | 0.31 G | 0.184 G |
| DHA | ~ | 0.004 G |
| EPA | ~ | 0.007 G |
| DPA | ~ | 0.024 G |
| Total | 0.31 G | 0.219 G |
omega 6s
Comparing omega-6 fatty acids, both ham and sausage contain significant amounts of linoleic acid.
| Ham | Sausage | |
|---|---|---|
| linoleic acid | 2.16 G | 4.267 G |
| other omega 6 | ~ | 0.035 G |
| Total | 2.16 G | 4.302 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Ham g
()
|
Daily Values (%) |
Cooked Sausage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ham or sausage contain more calories in 100 grams?Both ham and sausage are high in calories. Sausage has 20% more calories than ham - ham has 263 calories in 100g and sausage has 324 calories.
Does ham or sausage contain more potassium?
Both ham and sausage are high in potassium. Ham is very similar to ham for potassium - ham has 311mg of potassium in 100 grams and sausage has 339mg of potassium.