Adzuki bean vs. Ham — In-Depth Nutrition Comparison
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A recap on differences between adzuki bean and ham
- Adzuki bean has more folate, copper, manganese, fiber, iron, potassium, and magnesium; however, ham is higher in selenium and vitamin B12.
- Adzuki bean covers your daily folate needs 155% more than ham.
- Adzuki bean has less sodium.
- The glycemic index of adzuki bean is higher.
Food varieties used in this article are Beans, adzuki, mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| Contains more MagnesiumMagnesium | +807.1% |
| Contains more CalciumCalcium | +725% |
| Contains more PotassiumPotassium | +336.9% |
| Contains more IronIron | +236.5% |
| Contains more CopperCopper | +1284.8% |
| Contains more ZincZinc | +75% |
| Contains more PhosphorusPhosphorus | +94.4% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +3103.7% |
| Contains more SeleniumSelenium | +529% |
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 AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +265% |
| Contains more FolateFolate | +20633.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +65.7% |
| Contains more Vitamin B3Vitamin B3 | +53% |
| Contains more Vitamin B6Vitamin B6 | +14% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +4093.3% |
| Contains more FatsFats | +943.4% |
| Contains more WaterWater | +403.5% |
| Contains more OtherOther | +34% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
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 | -89.4% |
| Contains more Mono. FatMonounsaturated fat | +5140% |
| Contains more Poly. FatPolyunsaturated fat | +377.9% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 622µg | 3µg | 155% |
| Copper | 1.094mg | 0.079mg | 113% |
| Manganese | 1.73mg | 0.054mg | 73% |
| Sodium | 5mg | 1203mg | 52% |
| Fiber | 12.7g | 0g | 51% |
| Iron | 4.98mg | 1.48mg | 44% |
| Selenium | 3.1µg | 19.5µg | 30% |
| Potassium | 1254mg | 287mg | 28% |
| Magnesium | 127mg | 14mg | 27% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Phosphorus | 381mg | 196mg | 26% |
| Vitamin B1 | 0.455mg | 0.754mg | 25% |
| Vitamin B5 | 1.471mg | 0.403mg | 21% |
| Carbs | 62.9g | 1.5g | 20% |
| Zinc | 5.04mg | 2.88mg | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Choline | 85.1mg | 15% | |
| Vitamin B3 | 2.63mg | 4.023mg | 9% |
| Calories | 329kcal | 145kcal | 9% |
| Fats | 0.53g | 5.53g | 8% |
| Saturated fat | 0.191g | 1.81g | 7% |
| Monounsaturated fat | 0.05g | 2.62g | 6% |
| Calcium | 66mg | 8mg | 6% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin B6 | 0.351mg | 0.4mg | 4% |
| Polyunsaturated fat | 0.113g | 0.54g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Protein | 19.87g | 20.93g | 2% |
| Vitamin B2 | 0.22mg | 0.202mg | 1% |
| Net carbs | 50.2g | 1.5g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.191mg | 0.251mg | 0% |
| Threonine | 0.674mg | 0.931mg | 0% |
| Isoleucine | 0.791mg | 0.918mg | 0% |
| Leucine | 1.668mg | 1.661mg | 0% |
| Lysine | 1.497mg | 1.775mg | 0% |
| Methionine | 0.21mg | 0.553mg | 0% |
| Phenylalanine | 1.052mg | 0.904mg | 0% |
| Valine | 1.023mg | 0.908mg | 0% |
| Histidine | 0.524mg | 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
65%
44%
Minerals Daily Need Coverage Score
132%
55%
Comparison summary
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 29)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Adzuki bean is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Adzuki bean contains less Sodium (difference - 1198mg)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 1.619g)
Which food is richer in minerals?
Adzuki bean is relatively richer in minerals