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  6. Ham vs. Corn raw

Ham vs. Corn raw — In-Depth Nutrition Comparison

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Differences between ham and corn raw

  • Corn raw contains less vitamin B1, selenium, vitamin B12, vitamin B6, zinc, phosphorus, vitamin B3, and iron than ham.
  • Ham's daily need coverage for sodium is 52% higher.
  • The amount of cholesterol in corn raw is lower.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of corn raw is 52.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Corn, sweet, yellow, raw.

Infographic

Ham vs Corn raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +300%
Contains more IronIron +184.6%
Contains more CopperCopper +46.3%
Contains more ZincZinc +526.1%
Contains more PhosphorusPhosphorus +120.2%
Contains more SeleniumSelenium +3150%
Contains more MagnesiumMagnesium +164.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +201.9%
~equal in Potassium ~270mg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +386.5%
Contains more Vitamin B2Vitamin B2 +267.3%
Contains more Vitamin B3Vitamin B3 +127.3%
Contains more Vitamin B6Vitamin B6 +330.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +270%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +77.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1300%

All nutrients comparison - raw data values

Nutrient Ham Corn raw DV% diff.
Sodium 1203mg 15mg 52%
Vitamin B1 0.754mg 0.155mg 50%
Protein 20.93g 3.27g 35%
Selenium 19.5µg 0.6µg 34%
Vitamin B12 0.65µg 0µg 27%
Vitamin B6 0.4mg 0.093mg 24%
Zinc 2.88mg 0.46mg 22%
Cholesterol 53mg 0mg 18%
Phosphorus 196mg 89mg 15%
Vitamin B3 4.023mg 1.77mg 14%
Iron 1.48mg 0.52mg 12%
Choline 85.1mg 23mg 11%
Vitamin B2 0.202mg 0.055mg 11%
Folate 3µg 42µg 10%
Vitamin C 0mg 6.8mg 8%
Fiber 0g 2g 8%
Saturated fat 1.81g 0.325g 7%
Fats 5.53g 1.35g 6%
Vitamin B5 0.403mg 0.717mg 6%
Carbs 1.5g 18.7g 6%
Monounsaturated fat 2.62g 0.432g 5%
Magnesium 14mg 37mg 5%
Manganese 0.054mg 0.163mg 5%
Vitamin D 32IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Calories 145kcal 86kcal 3%
Copper 0.079mg 0.054mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin E 0.25mg 0.07mg 1%
Potassium 287mg 270mg 1%
Calcium 8mg 2mg 1%
Vitamin A 0µg 9µg 1%
Net carbs 1.5g 16.7g N/A
Sugar 0g 6.26g N/A
Vitamin K 0µg 0.3µg 0%
Polyunsaturated fat 0.54g 0.487g 0%
Tryptophan 0.251mg 0.023mg 0%
Threonine 0.931mg 0.129mg 0%
Isoleucine 0.918mg 0.129mg 0%
Leucine 1.661mg 0.348mg 0%
Lysine 1.775mg 0.137mg 0%
Methionine 0.553mg 0.067mg 0%
Phenylalanine 0.904mg 0.15mg 0%
Valine 0.908mg 0.185mg 0%
Histidine 0.75mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +540.1%
Contains more FatsFats +309.6%
Contains more OtherOther +593.7%
Contains more CarbsCarbs +1146.7%
Contains more WaterWater +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +506.5%
Contains less Sat. FatSaturated fat -82%
~equal in Polyunsaturated fat ~0.487g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.