Cornmeal vs. Ham — In-Depth Nutrition Comparison
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What are the main differences between cornmeal and ham?
- Cornmeal is richer in folate, iron, and fiber, yet ham is richer in vitamin B12, zinc, vitamin B1, vitamin B6, and selenium.
- Ham's daily need coverage for sodium is 52% higher.
- Cornmeal contains less sodium.
- Ham has a lower glycemic index than cornmeal.
We used Cornmeal, degermed, enriched, yellow and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.
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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 MagnesiumMagnesium | +128.6% |
| Contains more IronIron | +194.6% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +222.2% |
| Contains more CalciumCalcium | +166.7% |
| Contains more PotassiumPotassium | +102.1% |
| Contains more ZincZinc | +336.4% |
| Contains more PhosphorusPhosphorus | +98% |
| Contains more SeleniumSelenium | +85.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +89.1% |
| Contains more Vitamin B3Vitamin B3 | +23.5% |
| Contains more FolateFolate | +6866.7% |
| Contains more Vitamin EVitamin E | +108.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +36.8% |
| Contains more Vitamin B5Vitamin B5 | +67.9% |
| Contains more Vitamin B6Vitamin B6 | +119.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +889.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 209µg | 3µg | 52% |
| Sodium | 7mg | 1203mg | 52% |
| Iron | 4.36mg | 1.48mg | 36% |
| Starch | 73.3g | 30% | |
| Protein | 7.11g | 20.93g | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Carbs | 79.45g | 1.5g | 26% |
| Zinc | 0.66mg | 2.88mg | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B6 | 0.182mg | 0.4mg | 17% |
| Vitamin B1 | 0.551mg | 0.754mg | 17% |
| Selenium | 10.5µg | 19.5µg | 16% |
| Fiber | 3.9g | 0g | 16% |
| Phosphorus | 99mg | 196mg | 14% |
| Choline | 8.6mg | 85.1mg | 14% |
| Vitamin B2 | 0.382mg | 0.202mg | 14% |
| Calories | 370kcal | 145kcal | 11% |
| Saturated fat | 0.22g | 1.81g | 7% |
| Vitamin B3 | 4.968mg | 4.023mg | 6% |
| Fats | 1.75g | 5.53g | 6% |
| Monounsaturated fat | 0.39g | 2.62g | 6% |
| Manganese | 0.174mg | 0.054mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Potassium | 142mg | 287mg | 4% |
| Magnesium | 32mg | 14mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin B5 | 0.24mg | 0.403mg | 3% |
| Polyunsaturated fat | 0.828g | 0.54g | 2% |
| Vitamin E | 0.12mg | 0.25mg | 1% |
| Calcium | 3mg | 8mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Net carbs | 75.55g | 1.5g | N/A |
| Sugar | 1.61g | 0g | N/A |
| Copper | 0.076mg | 0.079mg | 0% |
| Tryptophan | 0.038mg | 0.251mg | 0% |
| Threonine | 0.172mg | 0.931mg | 0% |
| Isoleucine | 0.242mg | 0.918mg | 0% |
| Leucine | 1.006mg | 1.661mg | 0% |
| Lysine | 0.105mg | 1.775mg | 0% |
| Methionine | 0.162mg | 0.553mg | 0% |
| Phenylalanine | 0.366mg | 0.904mg | 0% |
| Valine | 0.337mg | 0.908mg | 0% |
| Histidine | 0.172mg | 0.75mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +5196.7% |
| Contains more ProteinProtein | +194.4% |
| Contains more FatsFats | +216% |
| Contains more WaterWater | +505.3% |
| Contains more OtherOther | +756.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.8% |
| Contains more Poly. FatPolyunsaturated fat | +53.3% |
| Contains more Mono. FatMonounsaturated fat | +571.8% |
