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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

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +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.
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Ham
Ham
7
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Ham
Ham
4
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 +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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -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.
Adzuki bean Ham
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Adzuki bean Ham 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?

ok
ok
is better in case of low diet
Adzuki bean 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
65%
Adzuki bean
44%
Ham
Minerals Daily Need Coverage Score
132%
Adzuki bean
55%
Ham

Comparison summary

Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 29)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Adzuki bean
Adzuki bean is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1198mg)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 1.619g)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.