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Ham vs. Bean — In-Depth Nutrition Comparison

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Summary of differences between Ham and Bean

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Vitamin B3, Vitamin B6, and Iron, however, Bean is higher in Fiber, and Copper.
  • Ham covers your daily need of Sodium 52% more than Bean.
  • Bean has less Cholesterol.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, baked, canned, no salt added.

Infographic

Ham vs Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
5
:
5
Bean
Contains more Iron +410.3%
Contains more Phosphorus +88.5%
Contains more Zinc +105.7%
Contains more Selenium +333.3%
Contains more Calcium +525%
Contains more Magnesium +128.6%
Contains less Sodium -99.9%
Contains more Copper +160.8%
Equal in Potassium - 296
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +410.3%
Contains more Phosphorus +88.5%
Contains more Zinc +105.7%
Contains more Selenium +333.3%
Contains more Calcium +525%
Contains more Magnesium +128.6%
Contains less Sodium -99.9%
Contains more Copper +160.8%
Equal in Potassium - 296

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
8
:
4
Bean
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +402.7%
Contains more Vitamin B2 +236.7%
Contains more Vitamin B3 +835.6%
Contains more Vitamin B6 +207.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +700%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +66.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +402.7%
Contains more Vitamin B2 +236.7%
Contains more Vitamin B3 +835.6%
Contains more Vitamin B6 +207.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +700%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
2
Bean
Contains more Protein +336%
Contains more Fats +1282.5%
Contains more Other +155.6%
Contains more Carbs +1266%
Equal in Water - 72.6
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +336%
Contains more Fats +1282.5%
Contains more Other +155.6%
Contains more Carbs +1266%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
2
:
1
Bean
Contains more Monounsaturated Fat +7385.7%
Contains more Polyunsaturated fat +214%
Contains less Saturated Fat -94.3%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +7385.7%
Contains more Polyunsaturated fat +214%
Contains less Saturated Fat -94.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Bean Opinion
Net carbs 1.5g 14.99g Bean
Protein 20.93g 4.8g Ham
Fats 5.53g 0.4g Ham
Carbs 1.5g 20.49g Bean
Calories 145kcal 105kcal Ham
Sugar 0g 7.78g Ham
Fiber 0g 5.5g Bean
Calcium 8mg 50mg Bean
Iron 1.48mg 0.29mg Ham
Magnesium 14mg 32mg Bean
Phosphorus 196mg 104mg Ham
Potassium 287mg 296mg Bean
Sodium 1203mg 1mg Bean
Zinc 2.88mg 1.4mg Ham
Copper 0.079mg 0.206mg Bean
Manganese 0.054mg Ham
Selenium 19.5µg 4.5µg Ham
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.25mg 0.15mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.754mg 0.15mg Ham
Vitamin B2 0.202mg 0.06mg Ham
Vitamin B3 4.023mg 0.43mg Ham
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg 0.13mg Ham
Folate 3µg 24µg Bean
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 0.8µg Bean
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 53mg 0mg Bean
Saturated Fat 1.81g 0.103g Bean
Monounsaturated Fat 2.62g 0.035g Ham
Polyunsaturated fat 0.54g 0.172g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
11%
Bean
Minerals Daily Need Coverage Score
55%
Ham
25%
Bean

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 33)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.707g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.