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  6. Cranberry bean raw vs. Ham

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 of Folate 150% more than Ham.
  • Cranberry bean raw has less Sodium.

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

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Ham
Ham
1
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 +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.
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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +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
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -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.
Cranberry bean raw Ham
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Ham Opinion
Calories 335kcal 145kcal Cranberry bean raw
Protein 23.03g 20.93g Cranberry bean raw
Fats 1.23g 5.53g Ham
Net carbs 35.35g 1.5g Cranberry bean raw
Carbs 60.05g 1.5g Cranberry bean raw
Cholesterol 0mg 53mg Cranberry bean raw
Vitamin D 0IU 32IU Ham
Magnesium 156mg 14mg Cranberry bean raw
Calcium 127mg 8mg Cranberry bean raw
Potassium 1332mg 287mg Cranberry bean raw
Iron 5mg 1.48mg Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Copper 0.794mg 0.079mg Cranberry bean raw
Zinc 3.63mg 2.88mg Cranberry bean raw
Phosphorus 372mg 196mg Cranberry bean raw
Sodium 6mg 1203mg Cranberry bean raw
Vitamin A 2IU 0IU Cranberry bean raw
Vitamin E 0.25mg Ham
Vitamin D 0µg 0.8µg Ham
Manganese 0.92mg 0.054mg Cranberry bean raw
Selenium 12.7µg 19.5µg Ham
Vitamin B1 0.747mg 0.754mg Ham
Vitamin B2 0.213mg 0.202mg Cranberry bean raw
Vitamin B3 1.455mg 4.023mg Ham
Vitamin B5 0.748mg 0.403mg Cranberry bean raw
Vitamin B6 0.309mg 0.4mg Ham
Vitamin B12 0µg 0.65µg Ham
Folate 604µg 3µg Cranberry bean raw
Choline 85.1mg Ham
Saturated Fat 0.316g 1.81g Cranberry bean raw
Monounsaturated Fat 0.106g 2.62g Ham
Polyunsaturated fat 0.527g 0.54g Ham
Tryptophan 0.273mg 0.251mg Cranberry bean raw
Threonine 0.969mg 0.931mg Cranberry bean raw
Isoleucine 1.017mg 0.918mg Cranberry bean raw
Leucine 1.838mg 1.661mg Cranberry bean raw
Lysine 1.58mg 1.775mg Ham
Methionine 0.346mg 0.553mg Ham
Phenylalanine 1.245mg 0.904mg Cranberry bean raw
Valine 1.205mg 0.908mg Cranberry bean raw
Histidine 0.641mg 0.75mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw 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
64%
Cranberry bean raw
45%
Ham
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
55%
Ham

Comparison summary

Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 35)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1197mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.494g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.