Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.
Contains more Calcium +1900%
Contains more Iron +487.8%
Contains more Magnesium +1042.9%
Contains more Phosphorus +124.5%
Contains more Potassium +422.6%
Contains less Sodium -99.3%
Contains more Copper +1165.8%
Contains more Manganese +1751.9%
Contains more Zinc +30.9%
Contains more Selenium +509.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1900%
Contains more Iron +487.8%
Contains more Magnesium +1042.9%
Contains more Phosphorus +124.5%
Contains more Potassium +422.6%
Contains less Sodium -99.3%
Contains more Copper +1165.8%
Contains more Manganese +1751.9%
Contains more Zinc +30.9%
Contains more Selenium +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.
:
7
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B5 +123.1%
Contains more Folate +14700%
Contains more Vitamin K +∞%
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +39.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B5 +123.1%
Contains more Folate +14700%
Contains more Vitamin K +∞%
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +39.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +3259%
Contains more Polyunsaturated fat +39.5%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +3259%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 47.75g 1.5g Black turtle bean
Protein 21.25g 20.93g Black turtle bean
Fats 0.9g 5.53g Ham
Carbs 63.25g 1.5g Black turtle bean
Calories 339kcal 145kcal Black turtle bean
Sugar 2.12g 0g Ham
Fiber 15.5g 0g Black turtle bean
Calcium 160mg 8mg Black turtle bean
Iron 8.7mg 1.48mg Black turtle bean
Magnesium 160mg 14mg Black turtle bean
Phosphorus 440mg 196mg Black turtle bean
Potassium 1500mg 287mg Black turtle bean
Sodium 9mg 1203mg Black turtle bean
Zinc 2.2mg 2.88mg Ham
Copper 1mg 0.079mg Black turtle bean
Manganese 1mg 0.054mg Black turtle bean
Selenium 3.2µg 19.5µg Ham
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg 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
Folate 444µg 3µg Black turtle bean
Vitamin B12 0µg 0.65µg Ham
Choline 85.1mg Ham
Vitamin K 5.6µg 0µg Black turtle bean
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
Cholesterol 0mg 53mg Black turtle bean
Saturated Fat 0.232g 1.81g Black turtle bean
Monounsaturated Fat 0.078g 2.62g Ham
Polyunsaturated fat 0.387g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1194mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 53mg)
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.