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  6. Ham vs. Green bean raw

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

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What are the main differences between ham and green bean raw?

  • Ham is richer in vitamin B1, selenium, vitamin B12, zinc, phosphorus, vitamin B3, and vitamin B6, yet green bean raw is richer in vitamin K.
  • Ham's daily need coverage for vitamin B1 is 56% higher.
  • Green bean raw contains less cholesterol.
  • Ham has a lower glycemic index than green bean raw.

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

Infographic

Ham vs Green 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
6
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +36%
Contains more IronIron +43.7%
Contains more CopperCopper +14.5%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +415.8%
Contains more SeleniumSelenium +3150%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +362.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +300%

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
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +819.5%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +448.1%
Contains more Vitamin B5Vitamin B5 +79.1%
Contains more Vitamin B6Vitamin B6 +183.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +456.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%

All nutrients comparison - raw data values

Nutrient Ham Green bean raw DV% diff.
Vitamin B1 0.754mg 0.082mg 56%
Sodium 1203mg 6mg 52%
Protein 20.93g 1.83g 38%
Vitamin K 0µg 43µg 36%
Selenium 19.5µg 0.6µg 34%
Vitamin B12 0.65µg 0µg 27%
Zinc 2.88mg 0.24mg 24%
Phosphorus 196mg 38mg 23%
Vitamin B3 4.023mg 0.734mg 21%
Vitamin B6 0.4mg 0.141mg 20%
Cholesterol 53mg 0mg 18%
Vitamin C 0mg 12.2mg 14%
Choline 85.1mg 15.3mg 13%
Fiber 0g 2.7g 11%
Saturated fat 1.81g 0.05g 8%
Folate 3µg 33µg 8%
Vitamin B2 0.202mg 0.104mg 8%
Fats 5.53g 0.22g 8%
Monounsaturated fat 2.62g 0.01g 7%
Manganese 0.054mg 0.216mg 7%
Calories 145kcal 31kcal 6%
Iron 1.48mg 1.03mg 6%
Vitamin D 0.8µg 0µg 4%
Vitamin A 0µg 35µg 4%
Vitamin D 32IU 0IU 4%
Vitamin B5 0.403mg 0.225mg 4%
Calcium 8mg 37mg 3%
Polyunsaturated fat 0.54g 0.113g 3%
Magnesium 14mg 25mg 3%
Carbs 1.5g 6.97g 2%
Potassium 287mg 211mg 2%
Fructose 1.39g 2%
Copper 0.079mg 0.069mg 1%
Vitamin E 0.25mg 0.41mg 1%
Net carbs 1.5g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.251mg 0.019mg 0%
Threonine 0.931mg 0.079mg 0%
Isoleucine 0.918mg 0.066mg 0%
Leucine 1.661mg 0.112mg 0%
Lysine 1.775mg 0.088mg 0%
Methionine 0.553mg 0.022mg 0%
Phenylalanine 0.904mg 0.067mg 0%
Valine 0.908mg 0.09mg 0%
Histidine 0.75mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1043.7%
Contains more FatsFats +2413.6%
Contains more OtherOther +562.1%
Contains more CarbsCarbs +364.7%
Contains more WaterWater +33.5%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +26100%
Contains more Poly. FatPolyunsaturated fat +377.9%
Contains less Sat. FatSaturated fat -97.2%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.