Ham vs. Yellow Corn

Nutrition comparison of Ham and Cooked Yellow Corn


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of ham versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in ham and yellow corn:

  • Both yellow corn and ham are high in potassium.
  • Ham has 10.4 times less carbohydrates than yellow corn.
  • Ham has more thiamin, riboflavin, niacin and Vitamin B12, however, yellow corn contains more pantothenic acid and folate.
  • Ham is an excellent source of protein.
  • Yellow corn is a great source of dietary fiber.
Detailed nutritional comparison of ham and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Ham (Ham, minced) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Ham src
Image of Yellow Corn src

Calories and Carbs

calories

Ham is high in calories and yellow corn has 63% less calories than ham - yellow corn has 96 calories per 100 grams and ham has 263 calories.

For macronutrient ratios, ham is heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Ham has a macronutrient ratio of 25:3:72 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ham Yellow Corn
Protein 25% 12%
Carbohydrates 3% 76%
Fat 72% 12%
Alcohol ~ ~

carbohydrates

Ham has 10.4 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and ham has 1.8g of carbohydrates.

dietary fiber

Yellow corn is a great source of dietary fiber and it has more dietary fiber than ham - yellow corn has 2.4g of dietary fiber per 100 grams and ham does not contain significant amounts.

sugar

Ham has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and ham does not contain significant amounts.

Protein

protein

Ham is an excellent source of protein and it has 377% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and ham has 16.3g of protein.

Fat

saturated fat

Ham is high in saturated fat and yellow corn has 97% less saturated fat than ham - yellow corn has 0.2g of saturated fat per 100 grams and ham has 7.2g of saturated fat.

cholesterol

Yellow corn has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.

Vitamins

Vitamin C

Yellow corn has more Vitamin C than ham - yellow corn has 5.5mg of Vitamin C per 100 grams and ham does not contain significant amounts.

Vitamin A

Yellow corn has more Vitamin A than ham - yellow corn has 13ug of Vitamin A per 100 grams and ham does not contain significant amounts.

Vitamin D

Ham has more Vitamin D than yellow corn - ham has 26iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.

Vitamin E

Yellow corn and ham contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.

Vitamin K

Yellow corn and ham contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and ham does not contain significant amounts.

The B Vitamins

Ham has more thiamin, riboflavin, niacin and Vitamin B12, however, yellow corn contains more pantothenic acid and folate. Both ham and yellow corn contain significant amounts of Vitamin B6.

Ham Yellow Corn
Thiamin 0.712 MG 0.093 MG
Riboflavin 0.19 MG 0.057 MG
Niacin 4.162 MG 1.683 MG
Pantothenic acid 0.18 MG 0.792 MG
Vitamin B6 0.26 MG 0.139 MG
Folate 1 UG 23 UG
Vitamin B12 0.95 UG ~

Minerals

calcium

Yellow corn and ham contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and ham has 10mg of calcium.

iron

Yellow corn and ham contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and ham has 0.79mg of iron.

potassium

Both yellow corn and ham are high in potassium. Ham has 43% more potassium than yellow corn - yellow corn has 218mg 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 yellow corn per 100 grams.

Ham Yellow Corn
alpha linoleic acid 0.31 G 0.018 G
Total 0.31 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, ham has more linoleic acid than yellow corn per 100 grams.

Ham Yellow Corn
linoleic acid 2.16 G 0.586 G
Total 2.16 G 0.586 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Ham or Yellow Corn .

Note: The specific food items compared are: Ham (Ham, minced) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does yellow corn or ham contain more calories in 100 grams?
Ham is high in calories and yellow corn has 60% less calories than ham - yellow corn has 96 calories in 100g and ham has 263 calories.

Does yellow corn or ham have more carbohydrates?
By weight, ham has 10.4 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and ham has 1.8g of carbohydrates.

Does yellow corn or ham contain more potassium?
Both yellow corn and ham are high in potassium. Ham has 40% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and ham has 311mg of potassium.