Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Baked beans
  5. Compare
  6. Baked beans vs. Ham

Baked beans vs. Ham — In-Depth Nutrition Comparison

Compare

How are baked beans and ham different?

  • Baked beans are higher in fiber; however, ham is richer in vitamin B1, vitamin B12, selenium, vitamin B6, vitamin B3, zinc, and phosphorus.
  • Daily need coverage for vitamin B1 for ham is 52% higher.
  • Baked beans have less sodium.
  • Ham has a lower glycemic index (0) than baked beans (40).

Beans, baked, home prepared and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted are the varieties used in this article.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Ham
Ham
3
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 +207.1%
Contains more CalciumCalcium +662.5%
Contains more PotassiumPotassium +24.7%
Contains more IronIron +34.5%
Contains more CopperCopper +101.3%
Contains less SodiumSodium -64.9%
Contains more ManganeseManganese +372.2%
Contains more ZincZinc +294.5%
Contains more PhosphorusPhosphorus +79.8%
Contains more SeleniumSelenium +242.1%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +454.4%
Contains more Vitamin B2Vitamin B2 +312.2%
Contains more Vitamin B3Vitamin B3 +886%
Contains more Vitamin B5Vitamin B5 +160%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Ham DV% diff.
Vitamin B1 0.136mg 0.754mg 52%
Sodium 422mg 1203mg 34%
Protein 5.54g 20.93g 31%
Vitamin B12 0µg 0.65µg 27%
Selenium 5.7µg 19.5µg 25%
Vitamin B6 0.09mg 0.4mg 24%
Vitamin B3 0.408mg 4.023mg 23%
Fiber 5.5g 0g 22%
Zinc 0.73mg 2.88mg 20%
Cholesterol 5mg 53mg 16%
Choline 85.1mg 15%
Phosphorus 109mg 196mg 12%
Vitamin B2 0.049mg 0.202mg 12%
Folate 48µg 3µg 11%
Copper 0.159mg 0.079mg 9%
Manganese 0.255mg 0.054mg 9%
Magnesium 43mg 14mg 7%
Carbs 21.63g 1.5g 7%
Iron 1.99mg 1.48mg 6%
Vitamin B5 0.155mg 0.403mg 5%
Calcium 61mg 8mg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Potassium 358mg 287mg 2%
Vitamin E 0.25mg 2%
Saturated fat 1.948g 1.81g 1%
Monounsaturated fat 2.133g 2.62g 1%
Polyunsaturated fat 0.74g 0.54g 1%
Calories 155kcal 145kcal 1%
Vitamin C 1.1mg 0mg 1%
Fats 5.15g 5.53g 1%
Net carbs 16.13g 1.5g N/A
Tryptophan 0.067mg 0.251mg 0%
Threonine 0.228mg 0.931mg 0%
Isoleucine 0.242mg 0.918mg 0%
Leucine 0.428mg 1.661mg 0%
Lysine 0.379mg 1.775mg 0%
Methionine 0.086mg 0.553mg 0%
Phenylalanine 0.287mg 0.904mg 0%
Valine 0.282mg 0.908mg 0%
Histidine 0.153mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +1342%
Contains more ProteinProtein +277.8%
Contains more OtherOther +74.1%
~equal in Fats ~5.53g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Poly. FatPolyunsaturated fat +37%
Contains more Mono. FatMonounsaturated fat +22.8%
~equal in Saturated fat ~1.81g

People also compare

Baked beans
Baked beans vs Bean raw
Bean raw
Baked beans
Baked beans vs Cranberry bean raw
Cranberry bean raw
Baked beans
Baked beans vs Kidney beans raw
Kidney beans raw
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.