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  6. Kidney beans raw vs. Ham

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.

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.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
8
:
2
Ham
Ham
Contains more Calcium +1687.5%
Contains more Iron +454.1%
Contains more Magnesium +900%
Contains more Phosphorus +107.7%
Contains more Potassium +389.9%
Contains less Sodium -98%
Contains more Copper +1112.7%
Contains more Manganese +1790.7%
Contains more Selenium +509.4%
Equal in Zinc - 2.88
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1687.5%
Contains more Iron +454.1%
Contains more Magnesium +900%
Contains more Phosphorus +107.7%
Contains more Potassium +389.9%
Contains less Sodium -98%
Contains more Copper +1112.7%
Contains more Manganese +1790.7%
Contains more Selenium +509.4%
Equal in Zinc - 2.88

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.
Kidney beans raw
Kidney beans raw
5
:
6
Ham
Ham
Contains more Vitamin C +∞%
Contains more Vitamin B5 +93.5%
Contains more Folate +13033.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B3 +95.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +93.5%
Contains more Folate +13033.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B3 +95.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
3
Ham
Ham
Contains more Protein +12.7%
Contains more Carbs +3900.7%
Contains more Fats +566.3%
Contains more Water +475.9%
Contains more Other +14.1%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Ham
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 Protein +12.7%
Contains more Carbs +3900.7%
Contains more Fats +566.3%
Contains more Water +475.9%
Contains more Other +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Ham
Ham
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +3993.8%
Contains more Polyunsaturated fat +18.2%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +3993.8%
Contains more Polyunsaturated fat +18.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Ham Opinion
Net carbs 35.11g 1.5g Kidney beans raw
Protein 23.58g 20.93g Kidney beans raw
Fats 0.83g 5.53g Ham
Carbs 60.01g 1.5g Kidney beans raw
Calories 333kcal 145kcal Kidney beans raw
Sugar 2.23g 0g Ham
Fiber 24.9g 0g Kidney beans raw
Calcium 143mg 8mg Kidney beans raw
Iron 8.2mg 1.48mg Kidney beans raw
Magnesium 140mg 14mg Kidney beans raw
Phosphorus 407mg 196mg Kidney beans raw
Potassium 1406mg 287mg Kidney beans raw
Sodium 24mg 1203mg Kidney beans raw
Zinc 2.79mg 2.88mg Ham
Copper 0.958mg 0.079mg Kidney beans raw
Manganese 1.021mg 0.054mg Kidney beans raw
Selenium 3.2µg 19.5µg Ham
Vitamin E 0.22mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.754mg Ham
Vitamin B2 0.219mg 0.202mg Kidney beans raw
Vitamin B3 2.06mg 4.023mg Ham
Vitamin B5 0.78mg 0.403mg Kidney beans raw
Vitamin B6 0.397mg 0.4mg Ham
Folate 394µg 3µg Kidney beans raw
Vitamin B12 0µg 0.65µg Ham
Vitamin K 19µg 0µg Kidney beans raw
Tryptophan 0.279mg 0.251mg Kidney beans raw
Threonine 0.992mg 0.931mg Kidney beans raw
Isoleucine 1.041mg 0.918mg Kidney beans raw
Leucine 1.882mg 1.661mg Kidney beans raw
Lysine 1.618mg 1.775mg Ham
Methionine 0.355mg 0.553mg Ham
Phenylalanine 1.275mg 0.904mg Kidney beans raw
Valine 1.233mg 0.908mg Kidney beans raw
Histidine 0.656mg 0.75mg Ham
Cholesterol 0mg 53mg Kidney beans raw
Saturated Fat 0.12g 1.81g Kidney beans raw
Monounsaturated Fat 0.064g 2.62g Ham
Polyunsaturated fat 0.457g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw 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%
Kidney beans raw
45%
Ham
Minerals Daily Need Coverage Score
130%
Kidney beans raw
55%
Ham

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1179mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 1.69g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 22)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.7)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.