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  6. Ham vs. Cranberry bean raw

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

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Summary of differences between Ham and Cranberry bean raw

  • Ham has more Vitamin B12, however, Cranberry bean raw is higher in Folate, Fiber, Copper, Iron, Manganese, Magnesium, Potassium, and Phosphorus.
  • Cranberry bean raw covers your daily need of Folate 150% more than Ham.
  • Cranberry bean raw has less Sodium.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, cranberry (roman), mature seeds, raw.

Infographic

Ham vs Cranberry 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
Ham
1
:
9
Cranberry bean raw
Cranberry bean raw
Contains more Selenium +53.5%
Contains more Calcium +1487.5%
Contains more Iron +237.8%
Contains more Magnesium +1014.3%
Contains more Phosphorus +89.8%
Contains more Potassium +364.1%
Contains less Sodium -99.5%
Contains more Zinc +26%
Contains more Copper +905.1%
Contains more Manganese +1603.7%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Selenium +53.5%
Contains more Calcium +1487.5%
Contains more Iron +237.8%
Contains more Magnesium +1014.3%
Contains more Phosphorus +89.8%
Contains more Potassium +364.1%
Contains less Sodium -99.5%
Contains more Zinc +26%
Contains more Copper +905.1%
Contains more Manganese +1603.7%

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
Ham
7
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin D +∞%
Contains more Vitamin B3 +176.5%
Contains more Vitamin B6 +29.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +85.6%
Contains more Folate +20033.3%
Equal in Vitamin B1 - 0.747
Equal in Vitamin B2 - 0.213
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +176.5%
Contains more Vitamin B6 +29.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +85.6%
Contains more Folate +20033.3%
Equal in Vitamin B1 - 0.747
Equal in Vitamin B2 - 0.213

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Cranberry bean raw
Cranberry bean raw
Contains more Fats +349.6%
Contains more Water +446.2%
Contains more Other +32.4%
Contains more Carbs +3903.3%
Equal in Protein - 23.03
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +349.6%
Contains more Water +446.2%
Contains more Other +32.4%
Contains more Carbs +3903.3%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +2371.7%
Contains less Saturated Fat -82.5%
Equal in Polyunsaturated fat - 0.527
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +2371.7%
Contains less Saturated Fat -82.5%
Equal in Polyunsaturated fat - 0.527

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Cranberry bean raw
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Cranberry bean raw Opinion
Net carbs 1.5g 35.35g Cranberry bean raw
Protein 20.93g 23.03g Cranberry bean raw
Fats 5.53g 1.23g Ham
Carbs 1.5g 60.05g Cranberry bean raw
Calories 145kcal 335kcal Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 8mg 127mg Cranberry bean raw
Iron 1.48mg 5mg Cranberry bean raw
Magnesium 14mg 156mg Cranberry bean raw
Phosphorus 196mg 372mg Cranberry bean raw
Potassium 287mg 1332mg Cranberry bean raw
Sodium 1203mg 6mg Cranberry bean raw
Zinc 2.88mg 3.63mg Cranberry bean raw
Copper 0.079mg 0.794mg Cranberry bean raw
Manganese 0.054mg 0.92mg Cranberry bean raw
Selenium 19.5µg 12.7µg Ham
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 0.25mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.747mg Ham
Vitamin B2 0.202mg 0.213mg Cranberry bean raw
Vitamin B3 4.023mg 1.455mg Ham
Vitamin B5 0.403mg 0.748mg Cranberry bean raw
Vitamin B6 0.4mg 0.309mg Ham
Folate 3µg 604µg Cranberry bean raw
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.273mg Cranberry bean raw
Threonine 0.931mg 0.969mg Cranberry bean raw
Isoleucine 0.918mg 1.017mg Cranberry bean raw
Leucine 1.661mg 1.838mg Cranberry bean raw
Lysine 1.775mg 1.58mg Ham
Methionine 0.553mg 0.346mg Ham
Phenylalanine 0.904mg 1.245mg Cranberry bean raw
Valine 0.908mg 1.205mg Cranberry bean raw
Histidine 0.75mg 0.641mg Ham
Cholesterol 53mg 0mg Cranberry bean raw
Saturated Fat 1.81g 0.316g Cranberry bean raw
Monounsaturated Fat 2.62g 0.106g Ham
Polyunsaturated fat 0.54g 0.527g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Cranberry 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
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
55%
Ham
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 35)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1197mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.494g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry 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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.