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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.

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
:
4
Green bean raw
Green bean raw
Contains more Iron +43.7%
Contains more Phosphorus +415.8%
Contains more Potassium +36%
Contains more Zinc +1100%
Contains more Copper +14.5%
Contains more Selenium +3150%
Contains more Calcium +362.5%
Contains more Magnesium +78.6%
Contains less Sodium -99.5%
Contains more Manganese +300%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Iron +43.7%
Contains more Phosphorus +415.8%
Contains more Potassium +36%
Contains more Zinc +1100%
Contains more Copper +14.5%
Contains more Selenium +3150%
Contains more Calcium +362.5%
Contains more Magnesium +78.6%
Contains less Sodium -99.5%
Contains more Manganese +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
7
:
5
Green bean raw
Green bean raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +819.5%
Contains more Vitamin B2 +94.2%
Contains more Vitamin B3 +448.1%
Contains more Vitamin B5 +79.1%
Contains more Vitamin B6 +183.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +64%
Contains more Vitamin C +∞%
Contains more Folate +1000%
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%
Green 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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +819.5%
Contains more Vitamin B2 +94.2%
Contains more Vitamin B3 +448.1%
Contains more Vitamin B5 +79.1%
Contains more Vitamin B6 +183.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +64%
Contains more Vitamin C +∞%
Contains more Folate +1000%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Green bean raw
Green bean raw
Contains more Protein +1043.7%
Contains more Fats +2413.6%
Contains more Other +562.1%
Contains more Carbs +364.7%
Contains more Water +33.5%
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
Green bean raw
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 Protein +1043.7%
Contains more Fats +2413.6%
Contains more Other +562.1%
Contains more Carbs +364.7%
Contains more Water +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +26100%
Contains more Polyunsaturated fat +377.9%
Contains less Saturated Fat -97.2%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +26100%
Contains more Polyunsaturated fat +377.9%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Green bean raw Opinion
Net carbs 1.5g 4.27g Green bean raw
Protein 20.93g 1.83g Ham
Fats 5.53g 0.22g Ham
Carbs 1.5g 6.97g Green bean raw
Calories 145kcal 31kcal Ham
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 0g 3.26g Ham
Fiber 0g 2.7g Green bean raw
Calcium 8mg 37mg Green bean raw
Iron 1.48mg 1.03mg Ham
Magnesium 14mg 25mg Green bean raw
Phosphorus 196mg 38mg Ham
Potassium 287mg 211mg Ham
Sodium 1203mg 6mg Green bean raw
Zinc 2.88mg 0.24mg Ham
Copper 0.079mg 0.069mg Ham
Manganese 0.054mg 0.216mg Green bean raw
Selenium 19.5µg 0.6µg Ham
Vitamin A 0IU 690IU Green bean raw
Vitamin A RAE 0µg 35µg Green bean raw
Vitamin E 0.25mg 0.41mg Green bean raw
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 12.2mg Green bean raw
Vitamin B1 0.754mg 0.082mg Ham
Vitamin B2 0.202mg 0.104mg Ham
Vitamin B3 4.023mg 0.734mg Ham
Vitamin B5 0.403mg 0.225mg Ham
Vitamin B6 0.4mg 0.141mg Ham
Folate 3µg 33µg Green bean raw
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 43µg Green bean raw
Tryptophan 0.251mg 0.019mg Ham
Threonine 0.931mg 0.079mg Ham
Isoleucine 0.918mg 0.066mg Ham
Leucine 1.661mg 0.112mg Ham
Lysine 1.775mg 0.088mg Ham
Methionine 0.553mg 0.022mg Ham
Phenylalanine 0.904mg 0.067mg Ham
Valine 0.908mg 0.09mg Ham
Histidine 0.75mg 0.034mg Ham
Cholesterol 53mg 0mg Green bean raw
Saturated Fat 1.81g 0.05g Green bean raw
Monounsaturated Fat 2.62g 0.01g Ham
Polyunsaturated fat 0.54g 0.113g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Green 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
27%
Green bean raw
Minerals Daily Need Coverage Score
55%
Ham
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3.26g)
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 - $1.3)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 1197mg)
Which food is lower in Cholesterol?
Green bean raw
Green bean raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 1.76g)
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. 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.