Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy bean raw
  5. Compare
  6. Navy bean raw vs. Ham

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

Compare

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.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +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%
~equal in Potassium ~287mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Ham 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -95.3%
Contains more Mono. FatMonounsaturated fat +4938.5%
Contains more Poly. FatPolyunsaturated fat +32.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.