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  6. Ham vs. Black turtle bean

Ham vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between Ham and Black turtle bean

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Vitamin B6, Vitamin B3, and Zinc, while Black turtle bean has more Fiber, Copper, and Folate.
  • Ham's daily need coverage for Sodium is 52% higher.
  • The amount of Sodium in Black turtle bean is lower.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Ham vs Black turtle bean infographic
Infographic link

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
Ham
3
:
7
Black turtle bean
Black turtle bean
Contains more Phosphorus +28.9%
Contains more Zinc +278.9%
Contains more Selenium +1525%
Contains more Calcium +587.5%
Contains more Iron +92.6%
Contains more Magnesium +250%
Contains more Potassium +50.9%
Contains less Sodium -99.8%
Contains more Copper +240.5%
Contains more Manganese +505.6%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Phosphorus +28.9%
Contains more Zinc +278.9%
Contains more Selenium +1525%
Contains more Calcium +587.5%
Contains more Iron +92.6%
Contains more Magnesium +250%
Contains more Potassium +50.9%
Contains less Sodium -99.8%
Contains more Copper +240.5%
Contains more Manganese +505.6%

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
Ham
7
:
4
Black turtle bean
Black turtle bean
Contains more Vitamin D +∞%
Contains more Vitamin B1 +235.1%
Contains more Vitamin B2 +260.7%
Contains more Vitamin B3 +663.4%
Contains more Vitamin B5 +55%
Contains more Vitamin B6 +419.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +248%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%
Ham
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +235.1%
Contains more Vitamin B2 +260.7%
Contains more Vitamin B3 +663.4%
Contains more Vitamin B5 +55%
Contains more Vitamin B6 +419.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +248%
Contains more Folate +2766.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +155.9%
Contains more Fats +1480%
Contains more Other +216.7%
Contains more Carbs +1523.3%
Equal in Water - 65.74
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +155.9%
Contains more Fats +1480%
Contains more Other +216.7%
Contains more Carbs +1523.3%
Equal in Water - 65.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +8633.3%
Contains more Polyunsaturated fat +262.4%
Contains less Saturated Fat -95.1%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +8633.3%
Contains more Polyunsaturated fat +262.4%
Contains less Saturated Fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Black turtle bean Opinion
Net carbs 1.5g 16.05g Black turtle bean
Protein 20.93g 8.18g Ham
Fats 5.53g 0.35g Ham
Carbs 1.5g 24.35g Black turtle bean
Calories 145kcal 130kcal Ham
Sugar 0g 0.32g Ham
Fiber 0g 8.3g Black turtle bean
Calcium 8mg 55mg Black turtle bean
Iron 1.48mg 2.85mg Black turtle bean
Magnesium 14mg 49mg Black turtle bean
Phosphorus 196mg 152mg Ham
Potassium 287mg 433mg Black turtle bean
Sodium 1203mg 3mg Black turtle bean
Zinc 2.88mg 0.76mg Ham
Copper 0.079mg 0.269mg Black turtle bean
Manganese 0.054mg 0.327mg Black turtle bean
Selenium 19.5µg 1.2µg Ham
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.25mg 0.87mg Black turtle bean
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.225mg Ham
Vitamin B2 0.202mg 0.056mg Ham
Vitamin B3 4.023mg 0.527mg Ham
Vitamin B5 0.403mg 0.26mg Ham
Vitamin B6 0.4mg 0.077mg Ham
Folate 3µg 86µg Black turtle bean
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 3.3µg Black turtle bean
Tryptophan 0.251mg 0.097mg Ham
Threonine 0.931mg 0.344mg Ham
Isoleucine 0.918mg 0.361mg Ham
Leucine 1.661mg 0.653mg Ham
Lysine 1.775mg 0.562mg Ham
Methionine 0.553mg 0.123mg Ham
Phenylalanine 0.904mg 0.442mg Ham
Valine 0.908mg 0.428mg Ham
Histidine 0.75mg 0.228mg Ham
Cholesterol 53mg 0mg Black turtle bean
Saturated Fat 1.81g 0.089g Black turtle bean
Monounsaturated Fat 2.62g 0.03g Ham
Polyunsaturated fat 0.54g 0.149g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black turtle bean
Minerals Daily Need Coverage Score
55%
Ham
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 20)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.1)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.721g)
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.
Which food is richer in vitamins?
?
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.