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Ham vs. Flour — In-Depth Nutrition Comparison

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A recap on differences between Ham and Flour

  • Ham has more Vitamin B6, Vitamin B12, and Zinc, however, Flour is higher in Folate, Iron, Manganese, Selenium, and Vitamin B2.
  • Ham covers your daily Sodium needs 52% more than Flour.
  • Flour has less Cholesterol.

Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Ham vs Flour 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.
Ham
3
:
7
Flour
Contains more Phosphorus +81.5%
Contains more Potassium +168.2%
Contains more Zinc +311.4%
Contains more Calcium +87.5%
Contains more Iron +213.5%
Contains more Magnesium +57.1%
Contains less Sodium -99.8%
Contains more Copper +82.3%
Contains more Manganese +1163%
Contains more Selenium +73.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Phosphorus +81.5%
Contains more Potassium +168.2%
Contains more Zinc +311.4%
Contains more Calcium +87.5%
Contains more Iron +213.5%
Contains more Magnesium +57.1%
Contains less Sodium -99.8%
Contains more Copper +82.3%
Contains more Manganese +1163%
Contains more Selenium +73.8%

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
5
:
6
Flour
Contains more Vitamin E +316.7%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +809.1%
Contains more Vitamin B12 +∞%
Contains more Choline +718.3%
Contains more Vitamin B2 +144.6%
Contains more Vitamin B3 +46.8%
Contains more Folate +6000%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.785
Equal in Vitamin B5 - 0.438
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin E +316.7%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +809.1%
Contains more Vitamin B12 +∞%
Contains more Choline +718.3%
Contains more Vitamin B2 +144.6%
Contains more Vitamin B3 +46.8%
Contains more Folate +6000%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.785
Equal in Vitamin B5 - 0.438

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
4
:
1
Flour
Contains more Protein +102.6%
Contains more Fats +464.3%
Contains more Water +467.7%
Contains more Other +850%
Contains more Carbs +4987.3%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +102.6%
Contains more Fats +464.3%
Contains more Water +467.7%
Contains more Other +850%
Contains more Carbs +4987.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
2
:
1
Flour
Contains more Monounsaturated Fat +2911.5%
Contains more Polyunsaturated fat +30.8%
Contains less Saturated Fat -91.4%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +2911.5%
Contains more Polyunsaturated fat +30.8%
Contains less Saturated Fat -91.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Flour Opinion
Net carbs 1.5g 73.61g Flour
Protein 20.93g 10.33g Ham
Fats 5.53g 0.98g Ham
Carbs 1.5g 76.31g Flour
Calories 145kcal 364kcal Flour
Sugar 0g 0.27g Ham
Fiber 0g 2.7g Flour
Calcium 8mg 15mg Flour
Iron 1.48mg 4.64mg Flour
Magnesium 14mg 22mg Flour
Phosphorus 196mg 108mg Ham
Potassium 287mg 107mg Ham
Sodium 1203mg 2mg Flour
Zinc 2.88mg 0.7mg Ham
Copper 0.079mg 0.144mg Flour
Manganese 0.054mg 0.682mg Flour
Selenium 19.5µg 33.9µg Flour
Vitamin E 0.25mg 0.06mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.785mg Flour
Vitamin B2 0.202mg 0.494mg Flour
Vitamin B3 4.023mg 5.904mg Flour
Vitamin B5 0.403mg 0.438mg Flour
Vitamin B6 0.4mg 0.044mg Ham
Folate 3µg 183µg Flour
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg 10.4mg Ham
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.251mg 0.127mg Ham
Threonine 0.931mg 0.281mg Ham
Isoleucine 0.918mg 0.357mg Ham
Leucine 1.661mg 0.71mg Ham
Lysine 1.775mg 0.228mg Ham
Methionine 0.553mg 0.183mg Ham
Phenylalanine 0.904mg 0.52mg Ham
Valine 0.908mg 0.415mg Ham
Histidine 0.75mg 0.23mg Ham
Cholesterol 53mg 0mg Flour
Saturated Fat 1.81g 0.155g Flour
Monounsaturated Fat 2.62g 0.087g Ham
Polyunsaturated fat 0.54g 0.413g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Flour
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%
Flour
Minerals Daily Need Coverage Score
55%
Ham
59%
Flour

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 72)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.5)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.655g)
Which food is richer in minerals?
?
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.
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.