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  6. Ham vs. Kidney beans

Ham vs. Kidney beans — In-Depth Nutrition Comparison

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Important differences between Ham and Kidney beans

  • Ham has more Vitamin B1, Selenium, Vitamin B12, Vitamin B6, Vitamin B3, and Zinc, however, Kidney beans has more Folate, and Fiber.
  • Ham's daily need coverage for Sodium is 52% more.
  • Kidney beans is lower in Cholesterol.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Ham vs Kidney beans 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
3
:
7
Kidney beans
Kidney beans
Contains more Phosphorus +42%
Contains more Zinc +188%
Contains more Selenium +1672.7%
Contains more Calcium +337.5%
Contains more Iron +50%
Contains more Magnesium +200%
Contains more Potassium +41.1%
Contains less Sodium -99.9%
Contains more Copper +173.4%
Contains more Manganese +696.3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Phosphorus +42%
Contains more Zinc +188%
Contains more Selenium +1672.7%
Contains more Calcium +337.5%
Contains more Iron +50%
Contains more Magnesium +200%
Contains more Potassium +41.1%
Contains less Sodium -99.9%
Contains more Copper +173.4%
Contains more Manganese +696.3%

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
8
:
3
Kidney beans
Kidney beans
Contains more Vitamin E +733.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +371.3%
Contains more Vitamin B2 +248.3%
Contains more Vitamin B3 +596%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +4233.3%
Contains more Vitamin K +∞%
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +733.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +371.3%
Contains more Vitamin B2 +248.3%
Contains more Vitamin B3 +596%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B6 +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +4233.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
4
:
1
Kidney beans
Kidney beans
Contains more Protein +141.4%
Contains more Fats +1006%
Contains more Other +300.9%
Contains more Carbs +1420%
Equal in Water - 66.94
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +141.4%
Contains more Fats +1006%
Contains more Other +300.9%
Contains more Carbs +1420%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +6617.9%
Contains more Polyunsaturated fat +94.2%
Contains less Saturated Fat -96%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +6617.9%
Contains more Polyunsaturated fat +94.2%
Contains less Saturated Fat -96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Kidney beans Opinion
Net carbs 1.5g 16.4g Kidney beans
Protein 20.93g 8.67g Ham
Fats 5.53g 0.5g Ham
Carbs 1.5g 22.8g Kidney beans
Calories 145kcal 127kcal Ham
Sugar 0g 0.32g Ham
Fiber 0g 6.4g Kidney beans
Calcium 8mg 35mg Kidney beans
Iron 1.48mg 2.22mg Kidney beans
Magnesium 14mg 42mg Kidney beans
Phosphorus 196mg 138mg Ham
Potassium 287mg 405mg Kidney beans
Sodium 1203mg 1mg Kidney beans
Zinc 2.88mg 1mg Ham
Copper 0.079mg 0.216mg Kidney beans
Manganese 0.054mg 0.43mg Kidney beans
Selenium 19.5µg 1.1µg Ham
Vitamin E 0.25mg 0.03mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.754mg 0.16mg Ham
Vitamin B2 0.202mg 0.058mg Ham
Vitamin B3 4.023mg 0.578mg Ham
Vitamin B5 0.403mg 0.22mg Ham
Vitamin B6 0.4mg 0.12mg Ham
Folate 3µg 130µg Kidney beans
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.251mg 0.104mg Ham
Threonine 0.931mg 0.319mg Ham
Isoleucine 0.918mg 0.41mg Ham
Leucine 1.661mg 0.736mg Ham
Lysine 1.775mg 0.607mg Ham
Methionine 0.553mg 0.113mg Ham
Phenylalanine 0.904mg 0.511mg Ham
Valine 0.908mg 0.5mg Ham
Histidine 0.75mg 0.238mg Ham
Cholesterol 53mg 0mg Kidney beans
Saturated Fat 1.81g 0.073g Kidney beans
Monounsaturated Fat 2.62g 0.039g Ham
Polyunsaturated fat 0.54g 0.278g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
45%
Ham
19%
Kidney beans
Minerals Daily Need Coverage Score
55%
Ham
38%
Kidney beans

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.737g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 22)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.7)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is richer in minerals?
?
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.