Flour vs. Ham — In-Depth Nutrition Comparison
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A recap on differences between Flour and Ham
- Flour has more Folate, Iron, Manganese, Selenium, and Vitamin B2, however, Ham is higher in Vitamin B6, Vitamin B12, and Zinc.
- Ham covers your daily Sodium needs 52% more than Flour.
- Ham contains 61 times less Folate than Flour. Flour contains 183µg of Folate, while Ham contains 3µg.
- Flour has less Sodium.
Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| 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% |
| Contains more PotassiumPotassium | +168.2% |
| Contains more ZincZinc | +311.4% |
| Contains more PhosphorusPhosphorus | +81.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +144.6% |
| Contains more Vitamin B3Vitamin B3 | +46.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6000% |
| Contains more Vitamin EVitamin E | +316.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +809.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +718.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4987.3% |
| Contains more ProteinProtein | +102.6% |
| Contains more FatsFats | +464.3% |
| Contains more WaterWater | +467.7% |
| Contains more OtherOther | +850% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -91.4% |
| Contains more Mono. FatMonounsaturated Fat | +2911.5% |
| Contains more Poly. FatPolyunsaturated fat | +30.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 364kcal | 145kcal |
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| Protein | 10.33g | 20.93g |
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| Fats | 0.98g | 5.53g |
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| Net carbs | 73.61g | 1.5g |
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| Carbs | 76.31g | 1.5g |
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| Cholesterol | 0mg | 53mg |
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| Vitamin D | 0IU | 32IU |
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| Magnesium | 22mg | 14mg |
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| Calcium | 15mg | 8mg |
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| Potassium | 107mg | 287mg |
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| Iron | 4.64mg | 1.48mg |
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| Sugar | 0.27g | 0g |
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| Fiber | 2.7g | 0g |
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| Copper | 0.144mg | 0.079mg |
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| Zinc | 0.7mg | 2.88mg |
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| Phosphorus | 108mg | 196mg |
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| Sodium | 2mg | 1203mg |
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| Vitamin E | 0.06mg | 0.25mg |
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| Vitamin D | 0µg | 0.8µg |
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| Manganese | 0.682mg | 0.054mg |
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| Selenium | 33.9µg | 19.5µg |
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| Vitamin B1 | 0.785mg | 0.754mg |
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| Vitamin B2 | 0.494mg | 0.202mg |
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| Vitamin B3 | 5.904mg | 4.023mg |
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| Vitamin B5 | 0.438mg | 0.403mg |
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| Vitamin B6 | 0.044mg | 0.4mg |
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| Vitamin B12 | 0µg | 0.65µg |
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| Vitamin K | 0.3µg | 0µg |
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| Folate | 183µg | 3µg |
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| Choline | 10.4mg | 85.1mg |
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| Saturated Fat | 0.155g | 1.81g |
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| Monounsaturated Fat | 0.087g | 2.62g |
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| Polyunsaturated fat | 0.413g | 0.54g |
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| Tryptophan | 0.127mg | 0.251mg |
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| Threonine | 0.281mg | 0.931mg |
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| Isoleucine | 0.357mg | 0.918mg |
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| Leucine | 0.71mg | 1.661mg |
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| Lysine | 0.228mg | 1.775mg |
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| Methionine | 0.183mg | 0.553mg |
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| Phenylalanine | 0.52mg | 0.904mg |
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| Valine | 0.415mg | 0.908mg |
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| Histidine | 0.23mg | 0.75mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
45%
Minerals Daily Need Coverage Score
59%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 72)
Which food is cheaper?
Ham is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Flour is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Flour contains less Sodium (difference - 1201mg)
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 1.655g)
Which food is richer in minerals?
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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?
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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.