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Broad bean raw vs. Ham — In-Depth Nutrition Comparison

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What are the differences between broad bean raw and ham?

  • Broad bean raw is higher in folate, copper, vitamin K, fiber, and manganese, yet ham is higher in vitamin B1, selenium, vitamin B12, and vitamin B6.
  • Ham's daily need coverage for vitamin B1 is 52% more.
  • The amount of sodium in broad bean raw is lower.
  • The glycemic index of ham is lower.

We used Beans, fava, in pod, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +135.7%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +15.7%
Contains more CopperCopper +408.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1124.1%
Contains more ZincZinc +188%
Contains more PhosphorusPhosphorus +51.9%
Contains more SeleniumSelenium +2337.5%
~equal in Iron ~1.48mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Ham
Ham
7
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 Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +364%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +466.9%
Contains more Vitamin B3Vitamin B3 +78.9%
Contains more Vitamin B5Vitamin B5 +79.1%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +1075.3%
Contains more ProteinProtein +164.3%
Contains more FatsFats +657.5%
Contains more OtherOther +290.2%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -93.5%
Contains more Mono. FatMonounsaturated fat +2419.2%
Contains more Poly. FatPolyunsaturated fat +57.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean raw 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean raw Ham DV% diff.
Vitamin B1 0.133mg 0.754mg 52%
Sodium 25mg 1203mg 51%
Folate 148µg 3µg 36%
Copper 0.402mg 0.079mg 36%
Selenium 0.8µg 19.5µg 34%
Vitamin K 40.9µg 0µg 34%
Fiber 7.5g 0g 30%
Vitamin B12 0µg 0.65µg 27%
Protein 7.92g 20.93g 26%
Manganese 0.661mg 0.054mg 26%
Vitamin B6 0.104mg 0.4mg 23%
Cholesterol 0mg 53mg 18%
Zinc 1mg 2.88mg 17%
Choline 85.1mg 15%
Vitamin B3 2.249mg 4.023mg 11%
Phosphorus 129mg 196mg 10%
Saturated fat 0.118g 1.81g 8%
Fats 0.73g 5.53g 7%
Vitamin B2 0.29mg 0.202mg 7%
Vitamin E 1.16mg 0.25mg 6%
Monounsaturated fat 0.104g 2.62g 6%
Magnesium 33mg 14mg 5%
Carbs 17.63g 1.5g 5%
Vitamin D 0IU 32IU 4%
Vitamin C 3.7mg 0mg 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B5 0.225mg 0.403mg 4%
Calories 88kcal 145kcal 3%
Calcium 37mg 8mg 3%
Vitamin A 17µg 0µg 2%
Iron 1.55mg 1.48mg 1%
Potassium 332mg 287mg 1%
Polyunsaturated fat 0.342g 0.54g 1%
Net carbs 10.13g 1.5g N/A
Sugar 9.21g 0g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad 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
33%
Broad bean raw
44%
Ham
Minerals Daily Need Coverage Score
43%
Broad bean raw
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 9.21g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 79)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.1)
Which food is lower in Cholesterol?
Broad bean raw
Broad bean raw is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 1178mg)
Which food is lower in Saturated fat?
Broad bean raw
Broad bean raw is lower in Saturated fat (difference - 1.692g)
Which food is richer in minerals?
?
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.
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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.