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Bean vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Bean and Ham

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

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

Infographic

Bean 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.
Bean
Bean
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Ham
Ham
5
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 +128.6%
Contains more CalciumCalcium +525%
Contains more CopperCopper +160.8%
Contains less SodiumSodium -99.9%
Contains more IronIron +410.3%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +88.5%
Contains more SeleniumSelenium +333.3%
~equal in Potassium ~287mg

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.
Bean
Bean
4
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Ham
Ham
9
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 AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +402.7%
Contains more Vitamin B2Vitamin B2 +236.7%
Contains more Vitamin B3Vitamin B3 +835.6%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +176.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +1266%
Contains more ProteinProtein +336%
Contains more FatsFats +1282.5%
Contains more OtherOther +155.6%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -94.3%
Contains more Mono. FatMonounsaturated Fat +7385.7%
Contains more Poly. FatPolyunsaturated fat +214%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Ham Opinion
Calories 105kcal 145kcal Ham
Protein 4.8g 20.93g Ham
Fats 0.4g 5.53g Ham
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 1.5g Bean
Carbs 20.49g 1.5g Bean
Cholesterol 0mg 53mg Bean
Vitamin D 0IU 32IU Ham
Magnesium 32mg 14mg Bean
Calcium 50mg 8mg Bean
Potassium 296mg 287mg Bean
Iron 0.29mg 1.48mg Ham
Sugar 7.78g 0g Ham
Fiber 5.5g 0g Bean
Copper 0.206mg 0.079mg Bean
Zinc 1.4mg 2.88mg Ham
Phosphorus 104mg 196mg Ham
Sodium 1mg 1203mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.25mg Ham
Vitamin D 0µg 0.8µg Ham
Manganese 0.054mg Ham
Selenium 4.5µg 19.5µg Ham
Vitamin B1 0.15mg 0.754mg Ham
Vitamin B2 0.06mg 0.202mg Ham
Vitamin B3 0.43mg 4.023mg Ham
Vitamin B5 0.403mg Ham
Vitamin B6 0.13mg 0.4mg Ham
Vitamin B12 0µg 0.65µg Ham
Vitamin K 0.8µg 0µg Bean
Folate 24µg 3µg Bean
Choline 30.8mg 85.1mg Ham
Saturated Fat 0.103g 1.81g Bean
Monounsaturated Fat 0.035g 2.62g Ham
Polyunsaturated fat 0.172g 0.54g Ham
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
45%
Ham
Minerals Daily Need Coverage Score
25%
Bean
55%
Ham

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 is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1202mg)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.