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Ham vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between Ham and Bean raw?

  • Ham is richer in Vitamin B12, yet Bean raw is richer in Folate, Copper, Fiber, Manganese, Iron, Magnesium, Potassium, and Phosphorus.
  • Bean raw's daily need coverage for Folate is 131% higher.
  • Bean raw contains less Sodium.

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

Infographic

Ham vs Bean raw 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.
Ham
1
:
Contains more Zinc +26.3%
Contains more Calcium +1312.5%
Contains more Iron +242.6%
Contains more Magnesium +1157.1%
Contains more Phosphorus +109.7%
Contains more Potassium +385.4%
Contains less Sodium -99%
Contains more Copper +1030.4%
Contains more Manganese +2025.9%
Contains more Selenium +43.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Zinc +26.3%
Contains more Calcium +1312.5%
Contains more Iron +242.6%
Contains more Magnesium +1157.1%
Contains more Phosphorus +109.7%
Contains more Potassium +385.4%
Contains less Sodium -99%
Contains more Copper +1030.4%
Contains more Manganese +2025.9%
Contains more Selenium +43.1%

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.
Ham
6
:
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +242.7%
Contains more Vitamin B12 +∞%
Contains more Choline +28.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +94.8%
Contains more Vitamin B6 +18.5%
Contains more Folate +17400%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.713
Equal in Vitamin B2 - 0.212
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +242.7%
Contains more Vitamin B12 +∞%
Contains more Choline +28.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +94.8%
Contains more Vitamin B6 +18.5%
Contains more Folate +17400%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.713
Equal in Vitamin B2 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Fats +349.6%
Contains more Water +497.3%
Contains more Other +25.9%
Contains more Carbs +4070%
Equal in Protein - 21.42
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +349.6%
Contains more Water +497.3%
Contains more Other +25.9%
Contains more Carbs +4070%
Equal in Protein - 21.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
2
:
Contains more Monounsaturated Fat +1044.1%
Contains more Polyunsaturated fat +32.7%
Contains less Saturated Fat -87%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +1044.1%
Contains more Polyunsaturated fat +32.7%
Contains less Saturated Fat -87%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Bean raw Opinion
Net carbs 1.5g 47.05g Bean raw
Protein 20.93g 21.42g Bean raw
Fats 5.53g 1.23g Ham
Carbs 1.5g 62.55g Bean raw
Calories 145kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 0g 2.11g Ham
Fiber 0g 15.5g Bean raw
Calcium 8mg 113mg Bean raw
Iron 1.48mg 5.07mg Bean raw
Magnesium 14mg 176mg Bean raw
Phosphorus 196mg 411mg Bean raw
Potassium 287mg 1393mg Bean raw
Sodium 1203mg 12mg Bean raw
Zinc 2.88mg 2.28mg Ham
Copper 0.079mg 0.893mg Bean raw
Manganese 0.054mg 1.148mg Bean raw
Selenium 19.5µg 27.9µg Bean raw
Vitamin E 0.25mg 0.21mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.754mg 0.713mg Ham
Vitamin B2 0.202mg 0.212mg Bean raw
Vitamin B3 4.023mg 1.174mg Ham
Vitamin B5 0.403mg 0.785mg Bean raw
Vitamin B6 0.4mg 0.474mg Bean raw
Folate 3µg 525µg Bean raw
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg 66.2mg Ham
Vitamin K 0µg 5.6µg Bean raw
Tryptophan 0.251mg 0.237mg Ham
Threonine 0.931mg 0.81mg Ham
Isoleucine 0.918mg 0.871mg Ham
Leucine 1.661mg 1.558mg Ham
Lysine 1.775mg 1.356mg Ham
Methionine 0.553mg 0.259mg Ham
Phenylalanine 0.904mg 1.095mg Bean raw
Valine 0.908mg 0.998mg Bean raw
Histidine 0.75mg 0.556mg Ham
Cholesterol 53mg 0mg Bean raw
Saturated Fat 1.81g 0.235g Bean raw
Monounsaturated Fat 2.62g 0.229g Ham
Polyunsaturated fat 0.54g 0.407g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Bean raw
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
45%
Ham
67%
Bean raw
Minerals Daily Need Coverage Score
55%
Ham
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 33)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1191mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.575g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.