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  6. Black turtle bean vs. Ham

Black turtle bean vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Black turtle bean and Ham

  • Black turtle bean has more Folate, Copper, Iron, Fiber, Manganese, Potassium, Phosphorus, and Magnesium, however, Ham is richer in Selenium.
  • Black turtle bean covers your daily Folate needs 110% more than Ham.
  • Black turtle bean contains less Sodium.

Specific food types used in this comparison are Beans, black turtle, mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Ham
Ham
2
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 +1042.9%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +422.6%
Contains more IronIron +487.8%
Contains more CopperCopper +1165.8%
Contains more PhosphorusPhosphorus +124.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1751.9%
Contains more ZincZinc +30.9%
Contains more SeleniumSelenium +509.4%

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Ham
Ham
6
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B5Vitamin B5 +123.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14700%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +105.8%
Contains more Vitamin B6Vitamin B6 +39.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +4116.7%
Contains more FatsFats +514.4%
Contains more WaterWater +515.2%
Contains more OtherOther +21.4%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -87.2%
Contains more Mono. FatMonounsaturated Fat +3259%
Contains more Poly. FatPolyunsaturated fat +39.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black turtle bean Ham Opinion
Calories 339kcal 145kcal Black turtle bean
Protein 21.25g 20.93g Black turtle bean
Fats 0.9g 5.53g Ham
Net carbs 47.75g 1.5g Black turtle bean
Carbs 63.25g 1.5g Black turtle bean
Cholesterol 0mg 53mg Black turtle bean
Vitamin D 0IU 32IU Ham
Magnesium 160mg 14mg Black turtle bean
Calcium 160mg 8mg Black turtle bean
Potassium 1500mg 287mg Black turtle bean
Iron 8.7mg 1.48mg Black turtle bean
Sugar 2.12g 0g Ham
Fiber 15.5g 0g Black turtle bean
Copper 1mg 0.079mg Black turtle bean
Zinc 2.2mg 2.88mg Ham
Phosphorus 440mg 196mg Black turtle bean
Sodium 9mg 1203mg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.25mg Ham
Vitamin D 0µg 0.8µg Ham
Manganese 1mg 0.054mg Black turtle bean
Selenium 3.2µg 19.5µg Ham
Vitamin B1 0.9mg 0.754mg Black turtle bean
Vitamin B2 0.193mg 0.202mg Ham
Vitamin B3 1.955mg 4.023mg Ham
Vitamin B5 0.899mg 0.403mg Black turtle bean
Vitamin B6 0.286mg 0.4mg Ham
Vitamin B12 0µg 0.65µg Ham
Vitamin K 5.6µg 0µg Black turtle bean
Folate 444µg 3µg Black turtle bean
Choline 85.1mg Ham
Saturated Fat 0.232g 1.81g Black turtle bean
Monounsaturated Fat 0.078g 2.62g Ham
Polyunsaturated fat 0.387g 0.54g Ham
Tryptophan 0.252mg 0.251mg Black turtle bean
Threonine 0.894mg 0.931mg Ham
Isoleucine 0.938mg 0.918mg Black turtle bean
Leucine 1.697mg 1.661mg Black turtle bean
Lysine 1.459mg 1.775mg Ham
Methionine 0.32mg 0.553mg Ham
Phenylalanine 1.149mg 0.904mg Black turtle bean
Valine 1.112mg 0.908mg Black turtle bean
Histidine 0.592mg 0.75mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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
60%
Black turtle bean
45%
Ham
Minerals Daily Need Coverage Score
135%
Black turtle bean
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 20)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1194mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.578g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
?
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.