Cornmeal vs. Ham
Nutrition comparison of Cornmeal and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and ham:
- Both cornmeal and ham are high in calories, potassium and protein.
- Cornmeal is a great source of iron.
- Cornmeal is an excellent source of dietary fiber.
- Ham has more thiamin, riboflavin and Vitamin B12, however, cornmeal contains more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and ham are high in calories. Cornmeal has 46% more calories than ham - cornmeal has 384 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Ham | |
|---|---|---|
| Protein | 10% | 25% |
| Carbohydrates | 76% | 3% |
| Fat | 14% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and ham has 97% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than ham - cornmeal has 9.4g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both cornmeal and ham are high in protein. Ham has 65% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and cornmeal has 85% less saturated fat than ham - cornmeal has 1g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Cornmeal has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than cornmeal - ham has 26iu of Vitamin D per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and ham contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Cornmeal and ham contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin and Vitamin B12, however, cornmeal contains more pantothenic acid, Vitamin B6 and folate. Both cornmeal and ham contain significant amounts of niacin.
| Cornmeal | Ham | |
|---|---|---|
| Thiamin | 0.3 MG | 0.712 MG |
| Riboflavin | 0.093 MG | 0.19 MG |
| Niacin | 2.47 MG | 4.162 MG |
| Pantothenic acid | 0.595 MG | 0.18 MG |
| Vitamin B6 | 0.59 MG | 0.26 MG |
| Folate | 34 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Cornmeal and ham contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Cornmeal is a great source of iron and it has 278% more iron than ham - cornmeal has 3mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both cornmeal and ham are high in potassium. Cornmeal has a little more potassium (4%) than ham by weight - cornmeal has 322mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Ham | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.31 G |
| Total | 0.06 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both cornmeal and ham contain significant amounts of linoleic acid.
| Cornmeal | Ham | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 2.16 G |
| Total | 2.325 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cornmeal g
()
|
Daily Values (%) |
Ham g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or ham contain more calories in 100 grams?Both cornmeal and ham are high in calories. Cornmeal has 50% more calories than ham - cornmeal has 384 calories in 100g and ham has 263 calories.
Does cornmeal or ham have more carbohydrates?
By weight, cornmeal is high in carbohydrates and ham has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and ham has 1.8g of carbohydrates.
Does cornmeal or ham contain more potassium?
Both cornmeal and ham are high in potassium. Cornmeal has a little more potassium ( 0%) than ham by weight - cornmeal has 322mg of potassium in 100 grams and ham has 311mg of potassium.