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Bean raw vs. Ham — In-Depth Nutrition Comparison

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What are the main differences between Bean raw and Ham?

  • Bean raw is richer in Folate, Copper, Fiber, Manganese, Iron, Magnesium, Potassium, and Phosphorus, yet Ham is richer in Vitamin B12.
  • Bean raw's daily need coverage for Folate is 131% higher.
  • Bean raw contains less Sodium.

We used Beans, pinto, mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this comparison.

Infographic

Bean raw vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +1157.1%
Contains more CalciumCalcium +1312.5%
Contains more PotassiumPotassium +385.4%
Contains more IronIron +242.6%
Contains more CopperCopper +1030.4%
Contains more PhosphorusPhosphorus +109.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2025.9%
Contains more SeleniumSelenium +43.1%
Contains more ZincZinc +26.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Ham
Ham
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17400%
Contains more Vitamin E Vitamin E +19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +242.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +28.5%
~equal in Vitamin A ~0IU
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin B2 ~0.202mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more CarbsCarbs +4070%
Contains more FatsFats +349.6%
Contains more WaterWater +497.3%
Contains more OtherOther +25.9%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Ham
Ham
2
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated Fat -87%
Contains more Mono. FatMonounsaturated Fat +1044.1%
Contains more Poly. FatPolyunsaturated fat +32.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Ham Opinion
Calories 347kcal 145kcal Bean raw
Protein 21.42g 20.93g Bean raw
Fats 1.23g 5.53g Ham
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 1.5g Bean raw
Carbs 62.55g 1.5g Bean raw
Cholesterol 0mg 53mg Bean raw
Vitamin D 0IU 32IU Ham
Magnesium 176mg 14mg Bean raw
Calcium 113mg 8mg Bean raw
Potassium 1393mg 287mg Bean raw
Iron 5.07mg 1.48mg Bean raw
Sugar 2.11g 0g Ham
Fiber 15.5g 0g Bean raw
Copper 0.893mg 0.079mg Bean raw
Zinc 2.28mg 2.88mg Ham
Starch 34.17g Bean raw
Phosphorus 411mg 196mg Bean raw
Sodium 12mg 1203mg Bean raw
Vitamin E 0.21mg 0.25mg Ham
Vitamin D 0µg 0.8µg Ham
Manganese 1.148mg 0.054mg Bean raw
Selenium 27.9µg 19.5µg Bean raw
Vitamin B1 0.713mg 0.754mg Ham
Vitamin B2 0.212mg 0.202mg Bean raw
Vitamin B3 1.174mg 4.023mg Ham
Vitamin B5 0.785mg 0.403mg Bean raw
Vitamin B6 0.474mg 0.4mg Bean raw
Vitamin B12 0µg 0.65µg Ham
Vitamin K 5.6µg 0µg Bean raw
Folate 525µg 3µg Bean raw
Choline 66.2mg 85.1mg Ham
Saturated Fat 0.235g 1.81g Bean raw
Monounsaturated Fat 0.229g 2.62g Ham
Polyunsaturated fat 0.407g 0.54g Ham
Tryptophan 0.237mg 0.251mg Ham
Threonine 0.81mg 0.931mg Ham
Isoleucine 0.871mg 0.918mg Ham
Leucine 1.558mg 1.661mg Ham
Lysine 1.356mg 1.775mg Ham
Methionine 0.259mg 0.553mg Ham
Phenylalanine 1.095mg 0.904mg Bean raw
Valine 0.998mg 0.908mg Bean raw
Histidine 0.556mg 0.75mg Ham

Which food is preferable for your diet?

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

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
67%
Bean raw
45%
Ham
Minerals Daily Need Coverage Score
131%
Bean raw
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.11g)
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 lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1191mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.575g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.