Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Black gram vs. Ham — In-Depth Nutrition Comparison

Compare

What are the differences between black gram and ham?

  • Black gram is higher in copper, iron, fiber, manganese, magnesium, folate, and phosphorus, yet ham is higher in vitamin B1 and vitamin B12.
  • Black gram's daily need coverage for copper is 100% more.
  • The amount of sodium in black gram is lower.
  • The glycemic index of ham is lower.

We used Mungo beans, mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Ham
Ham
1
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 +1807.1%
Contains more CalciumCalcium +1625%
Contains more PotassiumPotassium +242.5%
Contains more IronIron +411.5%
Contains more CopperCopper +1141.8%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +93.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +2727.8%
Contains more SeleniumSelenium +137.8%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.7%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more FolateFolate +7100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +176.2%
Contains more Vitamin B3Vitamin B3 +178%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 ProteinProtein +20.4%
Contains more CarbsCarbs +3832.7%
Contains more FatsFats +237.2%
Contains more WaterWater +526.6%
Contains more OtherOther +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Ham
Ham
1
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 -93.7%
Contains more Poly. FatPolyunsaturated fat +98.3%
Contains more Mono. FatMonounsaturated fat +2982.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Ham DV% diff.
Copper 0.981mg 0.079mg 100%
Iron 7.57mg 1.48mg 76%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.054mg 64%
Magnesium 267mg 14mg 60%
Folate 216µg 3µg 53%
Sodium 38mg 1203mg 51%
Vitamin B1 0.273mg 0.754mg 40%
Vitamin B12 0µg 0.65µg 27%
Phosphorus 379mg 196mg 26%
Selenium 8.2µg 19.5µg 21%
Potassium 983mg 287mg 20%
Carbs 58.99g 1.5g 19%
Cholesterol 0mg 53mg 18%
Vitamin B3 1.447mg 4.023mg 16%
Choline 85.1mg 15%
Calcium 138mg 8mg 13%
Vitamin B5 0.906mg 0.403mg 10%
Calories 341kcal 145kcal 10%
Vitamin B6 0.281mg 0.4mg 9%
Protein 25.21g 20.93g 9%
Saturated fat 0.114g 1.81g 8%
Monounsaturated fat 0.085g 2.62g 6%
Fats 1.64g 5.53g 6%
Polyunsaturated fat 1.071g 0.54g 4%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Zinc 3.35mg 2.88mg 4%
Vitamin B2 0.254mg 0.202mg 4%
Vitamin E 0.25mg 2%
Net carbs 40.69g 1.5g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.251mg 0%
Threonine 0.875mg 0.931mg 0%
Isoleucine 1.287mg 0.918mg 0%
Leucine 2.089mg 1.661mg 0%
Lysine 1.674mg 1.775mg 0%
Methionine 0.367mg 0.553mg 0%
Phenylalanine 1.473mg 0.904mg 0%
Valine 1.416mg 0.908mg 0%
Histidine 0.706mg 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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
34%
Black gram
44%
Ham
Minerals Daily Need Coverage Score
143%
Black gram
55%
Ham

Comparison summary

Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 43)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1165mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 1.696g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.