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Ham vs. Flour — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of flour is higher.

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
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
3
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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +168.2%
Contains more ZincZinc +311.4%
Contains more PhosphorusPhosphorus +81.5%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +87.5%
Contains more IronIron +213.5%
Contains more CopperCopper +82.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1163%
Contains more SeleniumSelenium +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
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Flour
Flour
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B6Vitamin B6 +809.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +144.6%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.785mg
~equal in Vitamin B5 ~0.438mg

All nutrients comparison - raw data values

Nutrient Ham Flour DV% diff.
Sodium 1203mg 2mg 52%
Folate 3µg 183µg 45%
Iron 1.48mg 4.64mg 40%
Manganese 0.054mg 0.682mg 27%
Vitamin B6 0.4mg 0.044mg 27%
Vitamin B12 0.65µg 0µg 27%
Selenium 19.5µg 33.9µg 26%
Carbs 1.5g 76.31g 25%
Vitamin B2 0.202mg 0.494mg 22%
Protein 20.93g 10.33g 21%
Zinc 2.88mg 0.7mg 20%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 10.4mg 14%
Phosphorus 196mg 108mg 13%
Vitamin B3 4.023mg 5.904mg 12%
Calories 145kcal 364kcal 11%
Fiber 0g 2.7g 11%
Saturated fat 1.81g 0.155g 8%
Fats 5.53g 0.98g 7%
Copper 0.079mg 0.144mg 7%
Monounsaturated fat 2.62g 0.087g 6%
Potassium 287mg 107mg 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Vitamin B1 0.754mg 0.785mg 3%
Magnesium 14mg 22mg 2%
Calcium 8mg 15mg 1%
Vitamin E 0.25mg 0.06mg 1%
Vitamin B5 0.403mg 0.438mg 1%
Polyunsaturated fat 0.54g 0.413g 1%
Protein per 100 calories 14g 2.8g N/A
Calories per 10 g protein 69kcal 352kcal N/A
Weight per 100 calories 69g 27g N/A
Unsaturated / Saturated Fat ratio 1.7 3.2 N/A
Net carbs 1.5g 73.61g N/A
Sugar 0g 0.27g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.251mg 0.127mg 0%
Threonine 0.931mg 0.281mg 0%
Isoleucine 0.918mg 0.357mg 0%
Leucine 1.661mg 0.71mg 0%
Lysine 1.775mg 0.228mg 0%
Methionine 0.553mg 0.183mg 0%
Phenylalanine 0.904mg 0.52mg 0%
Valine 0.908mg 0.415mg 0%
Histidine 0.75mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Flour
Flour
1
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 ProteinProtein +102.6%
Contains more FatsFats +464.3%
Contains more WaterWater +467.7%
Contains more OtherOther +850%
Contains more CarbsCarbs +4987.3%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +2911.5%
Contains more Poly. FatPolyunsaturated fat +30.8%
Contains less Sat. FatSaturated fat -91.4%

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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.