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  6. Ham vs. Cornmeal

Ham vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between Ham and Cornmeal?

  • Ham is richer in Vitamin B12, Zinc, Vitamin B1, Vitamin B6, and Selenium, yet Cornmeal is richer in Folate, Iron, and Fiber.
  • Ham's daily need coverage for Sodium is 52% higher.
  • Cornmeal contains less Cholesterol.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cornmeal, degermed, enriched, yellow types in this comparison.

Infographic

Ham vs Cornmeal infographic
Infographic link

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.
Ham
Ham
6
:
4
Cornmeal
Cornmeal
Contains more Calcium +166.7%
Contains more Phosphorus +98%
Contains more Potassium +102.1%
Contains more Zinc +336.4%
Contains more Selenium +85.7%
Contains more Iron +194.6%
Contains more Magnesium +128.6%
Contains less Sodium -99.4%
Contains more Manganese +222.2%
Equal in Copper - 0.076
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +166.7%
Contains more Phosphorus +98%
Contains more Potassium +102.1%
Contains more Zinc +336.4%
Contains more Selenium +85.7%
Contains more Iron +194.6%
Contains more Magnesium +128.6%
Contains less Sodium -99.4%
Contains more Manganese +222.2%
Equal in Copper - 0.076

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.
Ham
Ham
6
:
4
Cornmeal
Cornmeal
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +119.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +23.5%
Contains more Folate +6866.7%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +108.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +119.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +89.1%
Contains more Vitamin B3 +23.5%
Contains more Folate +6866.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Cornmeal
Cornmeal
Contains more Protein +194.4%
Contains more Fats +216%
Contains more Water +505.3%
Contains more Other +756.9%
Contains more Carbs +5196.7%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +194.4%
Contains more Fats +216%
Contains more Water +505.3%
Contains more Other +756.9%
Contains more Carbs +5196.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +571.8%
Contains less Saturated Fat -87.8%
Contains more Polyunsaturated fat +53.3%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +571.8%
Contains less Saturated Fat -87.8%
Contains more Polyunsaturated fat +53.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Cornmeal Opinion
Net carbs 1.5g 75.55g Cornmeal
Protein 20.93g 7.11g Ham
Fats 5.53g 1.75g Ham
Carbs 1.5g 79.45g Cornmeal
Calories 145kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 0g 1.61g Ham
Fiber 0g 3.9g Cornmeal
Calcium 8mg 3mg Ham
Iron 1.48mg 4.36mg Cornmeal
Magnesium 14mg 32mg Cornmeal
Phosphorus 196mg 99mg Ham
Potassium 287mg 142mg Ham
Sodium 1203mg 7mg Cornmeal
Zinc 2.88mg 0.66mg Ham
Copper 0.079mg 0.076mg Ham
Manganese 0.054mg 0.174mg Cornmeal
Selenium 19.5µg 10.5µg Ham
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.25mg 0.12mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.551mg Ham
Vitamin B2 0.202mg 0.382mg Cornmeal
Vitamin B3 4.023mg 4.968mg Cornmeal
Vitamin B5 0.403mg 0.24mg Ham
Vitamin B6 0.4mg 0.182mg Ham
Folate 3µg 209µg Cornmeal
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.038mg Ham
Threonine 0.931mg 0.172mg Ham
Isoleucine 0.918mg 0.242mg Ham
Leucine 1.661mg 1.006mg Ham
Lysine 1.775mg 0.105mg Ham
Methionine 0.553mg 0.162mg Ham
Phenylalanine 0.904mg 0.366mg Ham
Valine 0.908mg 0.337mg Ham
Histidine 0.75mg 0.172mg Ham
Cholesterol 53mg 0mg Cornmeal
Saturated Fat 1.81g 0.22g Cornmeal
Monounsaturated Fat 2.62g 0.39g Ham
Polyunsaturated fat 0.54g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cornmeal
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
45%
Ham
46%
Cornmeal
Minerals Daily Need Coverage Score
55%
Ham
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 68)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.9)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1196mg)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 1.59g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.