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Ham vs. Black turtle bean — In-Depth Nutrition Comparison

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Significant differences between Ham and Black turtle bean

  • Ham has more Selenium, however, Black turtle bean is richer in Folate, Copper, Iron, Fiber, Manganese, Potassium, Phosphorus, and Magnesium.
  • Black turtle bean covers your daily Folate needs 110% more than Ham.
  • Black turtle bean has 134 times less Sodium than Ham. Ham has 1203mg of Sodium, while Black turtle bean has 9mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, black turtle, mature seeds, raw.

Infographic

Ham vs Black turtle bean 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.
Contains more Zinc +30.9%
Contains more Selenium +509.4%
Contains more Calcium +1900%
Contains more Iron +487.8%
Contains more Magnesium +1042.9%
Contains more Phosphorus +124.5%
Contains more Potassium +422.6%
Contains less Sodium -99.3%
Contains more Copper +1165.8%
Contains more Manganese +1751.9%
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 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Zinc +30.9%
Contains more Selenium +509.4%
Contains more Calcium +1900%
Contains more Iron +487.8%
Contains more Magnesium +1042.9%
Contains more Phosphorus +124.5%
Contains more Potassium +422.6%
Contains less Sodium -99.3%
Contains more Copper +1165.8%
Contains more Manganese +1751.9%

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.
Ham
7
:
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +39.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B5 +123.1%
Contains more Folate +14700%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.193
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 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 14%
Contains more Vitamin E +19%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +105.8%
Contains more Vitamin B6 +39.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B5 +123.1%
Contains more Folate +14700%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.193

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +514.4%
Contains more Water +515.2%
Contains more Other +21.4%
Contains more Carbs +4116.7%
Equal in Protein - 21.25
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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Fats +514.4%
Contains more Water +515.2%
Contains more Other +21.4%
Contains more Carbs +4116.7%
Equal in Protein - 21.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3259%
Contains more Polyunsaturated fat +39.5%
Contains less Saturated Fat -87.2%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains more Monounsaturated Fat +3259%
Contains more Polyunsaturated fat +39.5%
Contains less Saturated Fat -87.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Black turtle bean
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 Black turtle bean Opinion
Net carbs 1.5g 47.75g Black turtle bean
Protein 20.93g 21.25g Black turtle bean
Fats 5.53g 0.9g Ham
Carbs 1.5g 63.25g Black turtle bean
Calories 145kcal 339kcal Black turtle bean
Sugar 0g 2.12g Ham
Fiber 0g 15.5g Black turtle bean
Calcium 8mg 160mg Black turtle bean
Iron 1.48mg 8.7mg Black turtle bean
Magnesium 14mg 160mg Black turtle bean
Phosphorus 196mg 440mg Black turtle bean
Potassium 287mg 1500mg Black turtle bean
Sodium 1203mg 9mg Black turtle bean
Zinc 2.88mg 2.2mg Ham
Copper 0.079mg 1mg Black turtle bean
Manganese 0.054mg 1mg Black turtle bean
Selenium 19.5µg 3.2µg Ham
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.25mg 0.21mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.9mg Black turtle bean
Vitamin B2 0.202mg 0.193mg Ham
Vitamin B3 4.023mg 1.955mg Ham
Vitamin B5 0.403mg 0.899mg Black turtle bean
Vitamin B6 0.4mg 0.286mg Ham
Folate 3µg 444µg Black turtle bean
Vitamin B12 0.65µg 0µg Ham
Choline 85.1mg Ham
Vitamin K 0µg 5.6µg Black turtle bean
Tryptophan 0.251mg 0.252mg Black turtle bean
Threonine 0.931mg 0.894mg Ham
Isoleucine 0.918mg 0.938mg Black turtle bean
Leucine 1.661mg 1.697mg Black turtle bean
Lysine 1.775mg 1.459mg Ham
Methionine 0.553mg 0.32mg Ham
Phenylalanine 0.904mg 1.149mg Black turtle bean
Valine 0.908mg 1.112mg Black turtle bean
Histidine 0.75mg 0.592mg Ham
Cholesterol 53mg 0mg Black turtle bean
Saturated Fat 1.81g 0.232g Black turtle bean
Monounsaturated Fat 2.62g 0.078g Ham
Polyunsaturated fat 0.54g 0.387g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Black turtle bean
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
60%
Black turtle bean
Minerals Daily Need Coverage Score
55%
Ham
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 20)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.1)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1194mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.578g)
Which food is richer in minerals?
Black turtle bean
Black turtle bean 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.