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
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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 | +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 | +∞% |
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% |
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% |