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  6. Bean raw vs. Ham

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.
  • Ham has a lower glycemic index than bean raw.

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
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.
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
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 DVitamin D +∞%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B3Vitamin B3 +242.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin B2 ~0.202mg

All nutrients comparison - raw data values

Nutrient Bean raw Ham DV% diff.
Folate 525µg 3µg 131%
Copper 0.893mg 0.079mg 90%
Fiber 15.5g 0g 62%
Sodium 12mg 1203mg 52%
Manganese 1.148mg 0.054mg 48%
Iron 5.07mg 1.48mg 45%
Magnesium 176mg 14mg 39%
Potassium 1393mg 287mg 33%
Phosphorus 411mg 196mg 31%
Vitamin B12 0µg 0.65µg 27%
Carbs 62.55g 1.5g 20%
Cholesterol 0mg 53mg 18%
Vitamin B3 1.174mg 4.023mg 18%
Selenium 27.9µg 19.5µg 15%
Starch 34.17g 14%
Calcium 113mg 8mg 11%
Calories 347kcal 145kcal 10%
Vitamin B5 0.785mg 0.403mg 8%
Fats 1.23g 5.53g 7%
Vitamin C 6.3mg 0mg 7%
Saturated fat 0.235g 1.81g 7%
Vitamin B6 0.474mg 0.4mg 6%
Monounsaturated fat 0.229g 2.62g 6%
Zinc 2.28mg 2.88mg 5%
Vitamin K 5.6µg 0µg 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B1 0.713mg 0.754mg 3%
Choline 66.2mg 85.1mg 3%
Protein 21.42g 20.93g 1%
Vitamin B2 0.212mg 0.202mg 1%
Polyunsaturated fat 0.407g 0.54g 1%
Protein per 100 calories 6.2g 14g N/A
Calories per 10 g protein 162kcal 69kcal N/A
Weight per 100 calories 29g 69g N/A
Unsaturated / Saturated Fat ratio 2.7 1.7 N/A
Net carbs 47.05g 1.5g N/A
Sugar 2.11g 0g N/A
Vitamin E 0.21mg 0.25mg 0%
Tryptophan 0.237mg 0.251mg 0%
Threonine 0.81mg 0.931mg 0%
Isoleucine 0.871mg 0.918mg 0%
Leucine 1.558mg 1.661mg 0%
Lysine 1.356mg 1.775mg 0%
Methionine 0.259mg 0.553mg 0%
Phenylalanine 1.095mg 0.904mg 0%
Valine 0.998mg 0.908mg 0%
Histidine 0.556mg 0.75mg 0%

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%

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.