Cranberry bean raw vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between cranberry bean raw and ham
- Cranberry bean raw has more folate, fiber, copper, iron, manganese, magnesium, potassium, and phosphorus; however, ham is higher in vitamin B12.
- Cranberry bean raw covers your daily need for folate, 150% more than ham.
- Cranberry bean raw has less sodium.
- The glycemic index of cranberry bean raw is higher.
These are the specific foods used in this comparison Beans, cranberry (roman), 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 | +1014.3% |
| Contains more CalciumCalcium | +1487.5% |
| Contains more PotassiumPotassium | +364.1% |
| Contains more IronIron | +237.8% |
| Contains more CopperCopper | +905.1% |
| Contains more ZincZinc | +26% |
| Contains more PhosphorusPhosphorus | +89.8% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1603.7% |
| Contains more SeleniumSelenium | +53.5% |
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 B5Vitamin B5 | +85.6% |
| Contains more FolateFolate | +20033.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +176.5% |
| Contains more Vitamin B6Vitamin B6 | +29.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +3903.3% |
| Contains more FatsFats | +349.6% |
| Contains more WaterWater | +446.2% |
| Contains more OtherOther | +32.4% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 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 | -82.5% |
| Contains more Mono. FatMonounsaturated fat | +2371.7% |
~equal in
Polyunsaturated fat
~0.54g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 604µg | 3µg | 150% |
| Fiber | 24.7g | 0g | 99% |
| Copper | 0.794mg | 0.079mg | 79% |
| Sodium | 6mg | 1203mg | 52% |
| Iron | 5mg | 1.48mg | 44% |
| Manganese | 0.92mg | 0.054mg | 38% |
| Magnesium | 156mg | 14mg | 34% |
| Potassium | 1332mg | 287mg | 31% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Phosphorus | 372mg | 196mg | 25% |
| Carbs | 60.05g | 1.5g | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B3 | 1.455mg | 4.023mg | 16% |
| Choline | 85.1mg | 15% | |
| Selenium | 12.7µg | 19.5µg | 12% |
| Calcium | 127mg | 8mg | 12% |
| Calories | 335kcal | 145kcal | 10% |
| Vitamin B5 | 0.748mg | 0.403mg | 7% |
| Saturated fat | 0.316g | 1.81g | 7% |
| Vitamin B6 | 0.309mg | 0.4mg | 7% |
| Fats | 1.23g | 5.53g | 7% |
| Zinc | 3.63mg | 2.88mg | 7% |
| Monounsaturated fat | 0.106g | 2.62g | 6% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Protein | 23.03g | 20.93g | 4% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin B1 | 0.747mg | 0.754mg | 1% |
| Vitamin B2 | 0.213mg | 0.202mg | 1% |
| Net carbs | 35.35g | 1.5g | N/A |
| Polyunsaturated fat | 0.527g | 0.54g | 0% |
| Tryptophan | 0.273mg | 0.251mg | 0% |
| Threonine | 0.969mg | 0.931mg | 0% |
| Isoleucine | 1.017mg | 0.918mg | 0% |
| Leucine | 1.838mg | 1.661mg | 0% |
| Lysine | 1.58mg | 1.775mg | 0% |
| Methionine | 0.346mg | 0.553mg | 0% |
| Phenylalanine | 1.245mg | 0.904mg | 0% |
| Valine | 1.205mg | 0.908mg | 0% |
| Histidine | 0.641mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
44%
Minerals Daily Need Coverage Score
117%
55%
Comparison summary
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 35)
Which food is cheaper?
Ham is cheaper (difference - $1.9)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 1197mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 1.494g)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals