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.
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.
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 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: Ham (Ham, minced) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Ham g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 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.