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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.

Infographic

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

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.
Flour
6
:
5
Ham
Contains more Vitamin B2 +144.6%
Contains more Vitamin B3 +46.8%
Contains more Folate +6000%
Contains more Vitamin K +∞%
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%
Equal in Vitamin B1 - 0.754
Equal in Vitamin B5 - 0.403
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%
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%
Contains more Vitamin B2 +144.6%
Contains more Vitamin B3 +46.8%
Contains more Folate +6000%
Contains more Vitamin K +∞%
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%
Equal in Vitamin B1 - 0.754
Equal in Vitamin B5 - 0.403

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
:
2
Ham
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +2911.5%
Contains more Polyunsaturated fat +30.8%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +2911.5%
Contains more Polyunsaturated 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.
Flour Ham
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 Flour Ham Opinion
Net carbs 73.61g 1.5g Flour
Protein 10.33g 20.93g Ham
Fats 0.98g 5.53g Ham
Carbs 76.31g 1.5g Flour
Calories 364kcal 145kcal Flour
Sugar 0.27g 0g Ham
Fiber 2.7g 0g Flour
Calcium 15mg 8mg Flour
Iron 4.64mg 1.48mg Flour
Magnesium 22mg 14mg Flour
Phosphorus 108mg 196mg Ham
Potassium 107mg 287mg Ham
Sodium 2mg 1203mg Flour
Zinc 0.7mg 2.88mg Ham
Copper 0.144mg 0.079mg Flour
Manganese 0.682mg 0.054mg Flour
Selenium 33.9µg 19.5µg Flour
Vitamin E 0.06mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.785mg 0.754mg Flour
Vitamin B2 0.494mg 0.202mg Flour
Vitamin B3 5.904mg 4.023mg Flour
Vitamin B5 0.438mg 0.403mg Flour
Vitamin B6 0.044mg 0.4mg Ham
Folate 183µg 3µg Flour
Vitamin B12 0µg 0.65µg Ham
Choline 10.4mg 85.1mg Ham
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.251mg Ham
Threonine 0.281mg 0.931mg Ham
Isoleucine 0.357mg 0.918mg Ham
Leucine 0.71mg 1.661mg Ham
Lysine 0.228mg 1.775mg Ham
Methionine 0.183mg 0.553mg Ham
Phenylalanine 0.52mg 0.904mg Ham
Valine 0.415mg 0.908mg Ham
Histidine 0.23mg 0.75mg Ham
Cholesterol 0mg 53mg Flour
Saturated Fat 0.155g 1.81g Flour
Monounsaturated Fat 0.087g 2.62g Ham
Polyunsaturated fat 0.413g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Ham
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
46%
Flour
45%
Ham
Minerals Daily Need Coverage Score
59%
Flour
55%
Ham

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.