Navy bean raw vs. Ham — In-Depth Nutrition Comparison
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Significant differences between navy bean raw and ham
- Navy bean raw has more folate, copper, vitamin C, and magnesium; however, ham is richer in selenium, vitamin B1, vitamin B12, and zinc.
- Ham covers your daily sodium needs 52% more than navy bean raw.
- Navy bean raw contains less sodium.
- Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of ham is 0.
Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, 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 | +621.4% |
| Contains more CalciumCalcium | +87.5% |
| Contains more IronIron | +30.4% |
| Contains more CopperCopper | +350.6% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +655.6% |
| Contains more ZincZinc | +223.6% |
| Contains more PhosphorusPhosphorus | +96% |
| Contains more SeleniumSelenium | +3150% |
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 | +104.7% |
| Contains more FolateFolate | +4300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +93.3% |
| Contains more Vitamin B3Vitamin B3 | +229.8% |
| Contains more Vitamin B6Vitamin B6 | +109.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +770% |
| Contains more WaterWater | +17% |
| Contains more ProteinProtein | +240.3% |
| Contains more FatsFats | +690% |
| Contains more OtherOther | +360% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 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 | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +4938.5% |
| Contains more Poly. FatPolyunsaturated fat | +32.7% |
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 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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 13mg | 1203mg | 52% |
| Selenium | 0.6µg | 19.5µg | 34% |
| Folate | 132µg | 3µg | 32% |
| Copper | 0.356mg | 0.079mg | 31% |
| Vitamin B1 | 0.39mg | 0.754mg | 30% |
| Protein | 6.15g | 20.93g | 30% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Magnesium | 101mg | 14mg | 21% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Cholesterol | 0mg | 53mg | 18% |
| Vitamin B3 | 1.22mg | 4.023mg | 18% |
| Zinc | 0.89mg | 2.88mg | 18% |
| Vitamin B6 | 0.191mg | 0.4mg | 16% |
| Choline | 85.1mg | 15% | |
| Manganese | 0.408mg | 0.054mg | 15% |
| Phosphorus | 100mg | 196mg | 14% |
| Saturated fat | 0.085g | 1.81g | 8% |
| Vitamin B5 | 0.825mg | 0.403mg | 8% |
| Fats | 0.7g | 5.53g | 7% |
| Iron | 1.93mg | 1.48mg | 6% |
| Monounsaturated fat | 0.052g | 2.62g | 6% |
| Calories | 67kcal | 145kcal | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Carbs | 13.05g | 1.5g | 4% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin B2 | 0.215mg | 0.202mg | 1% |
| Potassium | 307mg | 287mg | 1% |
| Calcium | 15mg | 8mg | 1% |
| Polyunsaturated fat | 0.407g | 0.54g | 1% |
| Net carbs | 13.05g | 1.5g | N/A |
| Tryptophan | 0.064mg | 0.251mg | 0% |
| Threonine | 0.258mg | 0.931mg | 0% |
| Isoleucine | 0.273mg | 0.918mg | 0% |
| Leucine | 0.442mg | 1.661mg | 0% |
| Lysine | 0.35mg | 1.775mg | 0% |
| Methionine | 0.064mg | 0.553mg | 0% |
| Phenylalanine | 0.31mg | 0.904mg | 0% |
| Valine | 0.316mg | 0.908mg | 0% |
| Histidine | 0.172mg | 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
33%
44%
Minerals Daily Need Coverage Score
42%
55%
Comparison summary
Which food is lower in Cholesterol?
Navy bean raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 1190mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 1.725g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 39)
Which food is cheaper?
Ham is cheaper (difference - $0.8)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is richer in minerals?
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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.