Ham vs. Beans — In-Depth Nutrition Comparison
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Summary of differences between ham and beans
- Ham has more vitamin B1, selenium, vitamin B12, vitamin B3, vitamin B6, and iron; however, beans are higher in fiber and copper.
- Ham covers your daily need for sodium, 52% more than beans.
- Beans have less cholesterol.
- The glycemic index of beans is higher.
These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, baked, canned, no salt added.
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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 IronIron | +410.3% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +88.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +333.3% |
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +525% |
| Contains more CopperCopper | +160.8% |
| Contains less SodiumSodium | -99.9% |
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 EVitamin E | +66.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +402.7% |
| Contains more Vitamin B2Vitamin B2 | +236.7% |
| Contains more Vitamin B3Vitamin B3 | +835.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +207.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +176.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +336% |
| Contains more FatsFats | +1282.5% |
| Contains more OtherOther | +155.6% |
| Contains more CarbsCarbs | +1266% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7385.7% |
| Contains more Poly. FatPolyunsaturated fat | +214% |
| Contains less Sat. FatSaturated fat | -94.3% |
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 Sugar |
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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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1203mg | 1mg | 52% |
| Vitamin B1 | 0.754mg | 0.15mg | 50% |
| Protein | 20.93g | 4.8g | 32% |
| Selenium | 19.5µg | 4.5µg | 27% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Vitamin B3 | 4.023mg | 0.43mg | 22% |
| Fiber | 0g | 5.5g | 22% |
| Vitamin B6 | 0.4mg | 0.13mg | 21% |
| Cholesterol | 53mg | 0mg | 18% |
| Iron | 1.48mg | 0.29mg | 15% |
| Copper | 0.079mg | 0.206mg | 14% |
| Phosphorus | 196mg | 104mg | 13% |
| Zinc | 2.88mg | 1.4mg | 13% |
| Vitamin B2 | 0.202mg | 0.06mg | 11% |
| Choline | 85.1mg | 30.8mg | 10% |
| Fats | 5.53g | 0.4g | 8% |
| Vitamin B5 | 0.403mg | 8% | |
| Saturated fat | 1.81g | 0.103g | 8% |
| Carbs | 1.5g | 20.49g | 6% |
| Monounsaturated fat | 2.62g | 0.035g | 6% |
| Folate | 3µg | 24µg | 5% |
| Magnesium | 14mg | 32mg | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Calcium | 8mg | 50mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Polyunsaturated fat | 0.54g | 0.172g | 2% |
| Calories | 145kcal | 105kcal | 2% |
| Manganese | 0.054mg | 2% | |
| Vitamin K | 0µg | 0.8µg | 1% |
| Vitamin E | 0.25mg | 0.15mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 1.5g | 14.99g | N/A |
| Potassium | 287mg | 296mg | 0% |
| Sugar | 0g | 7.78g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 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
44%
11%
Minerals Daily Need Coverage Score
55%
25%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 33)
Which food is cheaper?
Ham is cheaper (difference - $1)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Beans is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Beans contains less Sodium (difference - 1202mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 1.707g)
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.