Kidney beans raw vs. Ham — In-Depth Nutrition Comparison
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Differences between kidney beans raw and ham
- Kidney beans raw has more fiber, folate, copper, iron, manganese, potassium, phosphorus, and magnesium, while ham has more selenium.
- Kidney beans raw's daily need coverage for fiber is 100% higher.
- Ham contains 131 times less folate than kidney beans raw. Kidney beans raw contains 394µg of folate, while ham contains 3µg.
- The amount of sodium in kidney beans raw is lower.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of kidney beans raw is 22.
The food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +900% |
| Contains more CalciumCalcium | +1687.5% |
| Contains more PotassiumPotassium | +389.9% |
| Contains more IronIron | +454.1% |
| Contains more CopperCopper | +1112.7% |
| Contains more PhosphorusPhosphorus | +107.7% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +1790.7% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +93.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13033.3% |
| Contains more Vitamin EVitamin E | +13.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.5% |
| Contains more Vitamin B3Vitamin B3 | +95.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 24.9g | 0g | 100% |
| Copper | 0.958mg | 0.079mg | 98% |
| Folate | 394µg | 3µg | 98% |
| Iron | 8.2mg | 1.48mg | 84% |
| Sodium | 24mg | 1203mg | 51% |
| Manganese | 1.021mg | 0.054mg | 42% |
| Potassium | 1406mg | 287mg | 33% |
| Magnesium | 140mg | 14mg | 30% |
| Phosphorus | 407mg | 196mg | 30% |
| Selenium | 3.2µg | 19.5µg | 30% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Carbs | 60.01g | 1.5g | 20% |
| Vitamin B1 | 0.529mg | 0.754mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin K | 19µg | 0µg | 16% |
| Choline | 85.1mg | 15% | |
| Calcium | 143mg | 8mg | 14% |
| Vitamin B3 | 2.06mg | 4.023mg | 12% |
| Calories | 333kcal | 145kcal | 9% |
| Vitamin B5 | 0.78mg | 0.403mg | 8% |
| Saturated fat | 0.12g | 1.81g | 8% |
| Fats | 0.83g | 5.53g | 7% |
| Monounsaturated fat | 0.064g | 2.62g | 6% |
| Protein | 23.58g | 20.93g | 5% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Vitamin D | 0 IU | 32 IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Zinc | 2.79mg | 2.88mg | 1% |
| Vitamin B2 | 0.219mg | 0.202mg | 1% |
| Polyunsaturated fat | 0.457g | 0.54g | 1% |
| Net carbs | 35.11g | 1.5g | N/A |
| Sugar | 2.23g | 0g | N/A |
| Vitamin E | 0.22mg | 0.25mg | 0% |
| Vitamin B6 | 0.397mg | 0.4mg | 0% |
| Tryptophan | 0.279mg | 0.251mg | 0% |
| Threonine | 0.992mg | 0.931mg | 0% |
| Isoleucine | 1.041mg | 0.918mg | 0% |
| Leucine | 1.882mg | 1.661mg | 0% |
| Lysine | 1.618mg | 1.775mg | 0% |
| Methionine | 0.355mg | 0.553mg | 0% |
| Phenylalanine | 1.275mg | 0.904mg | 0% |
| Valine | 1.233mg | 0.908mg | 0% |
| Histidine | 0.656mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +12.7% |
| Contains more CarbsCarbs | +3900.7% |
| Contains more FatsFats | +566.3% |
| Contains more WaterWater | +475.9% |
| Contains more OtherOther | +14.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 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 | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +3993.8% |
| Contains more Poly. FatPolyunsaturated fat | +18.2% |