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  6. Ham vs. Navy bean raw

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

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Significant differences between ham and navy bean raw

  • Ham has more selenium, vitamin B1, vitamin B12, and zinc; however, navy bean raw is richer in folate, copper, vitamin C, and magnesium.
  • Ham covers your daily sodium needs 52% more than navy bean raw.
  • Navy bean raw contains less cholesterol.
  • Navy bean raw has a higher glycemic index. The glycemic index of navy bean raw is 39, while the glycemic index of ham is 0.

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

Infographic

Ham vs Navy 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more ZincZinc +223.6%
Contains more PhosphorusPhosphorus +96%
Contains more SeleniumSelenium +3150%
Contains more MagnesiumMagnesium +621.4%
Contains more CalciumCalcium +87.5%
Contains more IronIron +30.4%
Contains more CopperCopper +350.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +655.6%
~equal in Potassium ~307mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B3Vitamin B3 +229.8%
Contains more Vitamin B6Vitamin B6 +109.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more FolateFolate +4300%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Navy bean raw DV% diff.
Sodium 1203mg 13mg 52%
Selenium 19.5µg 0.6µg 34%
Folate 3µg 132µg 32%
Copper 0.079mg 0.356mg 31%
Vitamin B1 0.754mg 0.39mg 30%
Protein 20.93g 6.15g 30%
Vitamin B12 0.65µg 0µg 27%
Magnesium 14mg 101mg 21%
Vitamin C 0mg 18.8mg 21%
Cholesterol 53mg 0mg 18%
Vitamin B3 4.023mg 1.22mg 18%
Zinc 2.88mg 0.89mg 18%
Vitamin B6 0.4mg 0.191mg 16%
Choline 85.1mg 15%
Manganese 0.054mg 0.408mg 15%
Phosphorus 196mg 100mg 14%
Saturated fat 1.81g 0.085g 8%
Vitamin B5 0.403mg 0.825mg 8%
Fats 5.53g 0.7g 7%
Iron 1.48mg 1.93mg 6%
Monounsaturated fat 2.62g 0.052g 6%
Calories 145kcal 67kcal 4%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Carbs 1.5g 13.05g 4%
Vitamin E 0.25mg 2%
Vitamin B2 0.202mg 0.215mg 1%
Potassium 287mg 307mg 1%
Calcium 8mg 15mg 1%
Polyunsaturated fat 0.54g 0.407g 1%
Net carbs 1.5g 13.05g N/A
Tryptophan 0.251mg 0.064mg 0%
Threonine 0.931mg 0.258mg 0%
Isoleucine 0.918mg 0.273mg 0%
Leucine 1.661mg 0.442mg 0%
Lysine 1.775mg 0.35mg 0%
Methionine 0.553mg 0.064mg 0%
Phenylalanine 0.904mg 0.31mg 0%
Valine 0.908mg 0.316mg 0%
Histidine 0.75mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +240.3%
Contains more FatsFats +690%
Contains more OtherOther +360%
Contains more CarbsCarbs +770%
Contains more WaterWater +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +4938.5%
Contains more Poly. FatPolyunsaturated fat +32.7%
Contains less Sat. FatSaturated fat -95.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.