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Corn raw vs. Ham — In-Depth Nutrition Comparison

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Differences between corn raw and ham

  • 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 sodium 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 Corn, sweet, yellow, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Corn raw vs Ham 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.
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%
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%
Contains more MagnesiumMagnesium +164.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +201.9%
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%
~equal in Potassium ~287mg

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.
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
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
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +506.5%
Contains more Poly. FatPolyunsaturated fat +10.9%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
44%
Ham
Minerals Daily Need Coverage Score
17%
Corn raw
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 52)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.7)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 1188mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 1.485g)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.