Wheat Flour vs. Ham
Nutrition comparison of Wheat Flour and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and ham:
- Both wheat flour and ham are high in calories and protein.
- Ham is an excellent source of potassium.
- Wheat flour has more riboflavin, pantothenic acid and folate, however, ham contains more Vitamin B6 and Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and ham are high in calories. Wheat flour has 37% more calories than ham - wheat flour has 361 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Ham | |
|---|---|---|
| Protein | 14% | 25% |
| Carbohydrates | 82% | 3% |
| Fat | 4% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and ham has 97% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than ham - wheat flour has 2.4g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Wheat flour and ham contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both wheat flour and ham are high in protein. Ham has 36% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and wheat flour has 97% less saturated fat than ham - wheat flour has 0.24g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
cholesterol
Wheat flour has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Wheat flour and ham contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than wheat flour - ham has 26iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and ham contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Wheat flour and ham contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Wheat flour has more riboflavin, pantothenic acid and folate, however, ham contains more Vitamin B6 and Vitamin B12. Both wheat flour and ham contain significant amounts of thiamin and niacin.
| Wheat Flour | Ham | |
|---|---|---|
| Thiamin | 0.812 MG | 0.712 MG |
| Riboflavin | 0.512 MG | 0.19 MG |
| Niacin | 7.554 MG | 4.162 MG |
| Pantothenic acid | 0.438 MG | 0.18 MG |
| Vitamin B6 | 0.037 MG | 0.26 MG |
| Folate | 183 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Wheat flour and ham contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 458% more iron than ham - wheat flour has 4.4mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Ham is an excellent source of potassium and it has 211% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams.
| Wheat Flour | Ham | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.31 G |
| Total | 0.043 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Ham | |
|---|---|---|
| linoleic acid | 0.685 G | 2.16 G |
| Total | 0.685 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Ham (Ham, minced) .
Wheat Flour 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 wheat flour or ham contain more calories in 100 grams?Both wheat flour and ham are high in calories. Wheat flour has 40% more calories than ham - wheat flour has 361 calories in 100g and ham has 263 calories.
Does wheat flour or ham have more carbohydrates?
By weight, wheat flour is high in carbohydrates and ham has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and ham has 1.8g of carbohydrates.
Does wheat flour or ham contain more iron?
Wheat flour is an abundant source of iron and it has 460% more iron than ham - wheat flour has 4.4mg of iron in 100 grams and ham has 0.79mg of iron.
Does wheat flour or ham contain more potassium?
Ham is a rich source of potassium and it has 210% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and ham has 311mg of potassium.