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.
Detailed nutritional comparison of wheat flour and ham 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: Wheat Flour (Wheat flour, white, bread, enriched) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Ham src

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 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 Wheat Flour or Ham .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Ham (Ham, minced) .

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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.