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.
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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.
| 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.
| 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 EVitamin E | +19% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +242.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +28.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B3 | 1.174mg | 4.023mg | 18% |
| Cholesterol | 0mg | 53mg | 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% |
| Saturated fat | 0.235g | 1.81g | 7% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Monounsaturated fat | 0.229g | 2.62g | 6% |
| Vitamin B6 | 0.474mg | 0.4mg | 6% |
| Vitamin K | 5.6µg | 0µg | 5% |
| Zinc | 2.28mg | 2.88mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin B1 | 0.713mg | 0.754mg | 3% |
| Choline | 66.2mg | 85.1mg | 3% |
| Polyunsaturated fat | 0.407g | 0.54g | 1% |
| Protein | 21.42g | 20.93g | 1% |
| Vitamin B2 | 0.212mg | 0.202mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
44%
Minerals Daily Need Coverage Score
131%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 33)
Which food is cheaper?
Ham is cheaper (difference - $1)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 1191mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 1.575g)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
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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.