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  6. Ham vs. Cocoa bean

Ham vs. Cocoa bean — In-Depth Nutrition Comparison

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Significant differences between ham and cocoa bean

  • Ham has more vitamin B1; however, cocoa bean is richer in copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean covers your daily copper needs 392% more than ham.
  • Cocoa bean has 63 times less sodium than ham. Ham has 1203mg of sodium, while cocoa bean has 19mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Ham vs Cocoa bean 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
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more SeleniumSelenium +47.7%
Contains more MagnesiumMagnesium +3300%
Contains more CalciumCalcium +1287.5%
Contains more PotassiumPotassium +774.2%
Contains more IronIron +948.6%
Contains more CopperCopper +4465.8%
Contains more ZincZinc +121.2%
Contains more PhosphorusPhosphorus +271.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +6820.4%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +585.5%
Contains more Vitamin B3Vitamin B3 +67.6%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +239%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +646.5%
Contains more Vitamin B2Vitamin B2 +127.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Ham Cocoa bean DV% diff.
Copper 0.079mg 3.607mg 392%
Iron 1.48mg 15.52mg 176%
Manganese 0.054mg 3.737mg 160%
Fiber 0g 29.8g 119%
Magnesium 14mg 476mg 110%
Phosphorus 196mg 728mg 76%
Potassium 287mg 2509mg 65%
Vitamin B1 0.754mg 0.11mg 54%
Sodium 1203mg 19mg 51%
Zinc 2.88mg 6.37mg 32%
Saturated fat 1.81g 7.76g 27%
Vitamin B12 0.65µg 0µg 27%
Vitamin B6 0.4mg 0.118mg 22%
Vitamin B2 0.202mg 0.46mg 20%
Caffeine 0mg 78mg 20%
Carbs 1.5g 58.3g 19%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 11.4mg 13%
Fats 5.53g 13.1g 12%
Selenium 19.5µg 13.2µg 11%
Calcium 8mg 111mg 10%
Vitamin B3 4.023mg 2.4mg 10%
Folate 3µg 32µg 7%
Protein 20.93g 18.1g 6%
Monounsaturated fat 2.62g 4.39g 4%
Calories 145kcal 220kcal 4%
Vitamin D 32IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Vitamin B5 0.403mg 0.254mg 3%
Vitamin K 0µg 2.4µg 2%
Vitamin E 0.25mg 0.1mg 1%
Polyunsaturated fat 0.54g 0.42g 1%
Net carbs 1.5g 28.5g N/A
Sugar 0g 1.76g N/A
Tryptophan 0.251mg 0.271mg 0%
Threonine 0.931mg 0.716mg 0%
Isoleucine 0.918mg 0.701mg 0%
Leucine 1.661mg 1.097mg 0%
Lysine 1.775mg 0.907mg 0%
Methionine 0.553mg 0.187mg 0%
Phenylalanine 0.904mg 0.869mg 0%
Valine 0.908mg 1.086mg 0%
Histidine 0.75mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more ProteinProtein +15.6%
Contains more WaterWater +2406.3%
Contains more FatsFats +136.9%
Contains more CarbsCarbs +3786.7%
Contains more OtherOther +78.5%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +28.6%
Contains more Mono. FatMonounsaturated fat +67.6%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.