Ham vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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Significant differences between ham and lupin Bean Raw
- Ham has more vitamin B12; however, lupin Bean Raw is richer in copper, manganese, folate, fiber, magnesium, iron, phosphorus, and potassium.
- Lupin Bean Raw covers your daily copper needs 105% more than ham.
- Lupin Bean Raw contains less sodium.
Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Lupins, mature seeds, raw.
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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.
| Contains more SeleniumSelenium | +137.8% |
| Contains more MagnesiumMagnesium | +1314.3% |
| Contains more CalciumCalcium | +2100% |
| Contains more PotassiumPotassium | +253% |
| Contains more IronIron | +194.6% |
| Contains more CopperCopper | +1193.7% |
| Contains more ZincZinc | +64.9% |
| Contains more PhosphorusPhosphorus | +124.5% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +4311.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.8% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
| Contains more Vitamin B6Vitamin B6 | +12% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +86.1% |
| Contains more FolateFolate | +11733.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.079mg | 1.022mg | 105% |
| Manganese | 0.054mg | 2.382mg | 101% |
| Folate | 3µg | 355µg | 88% |
| Fiber | 0g | 18.9g | 76% |
| Sodium | 1203mg | 15mg | 52% |
| Magnesium | 14mg | 198mg | 44% |
| Iron | 1.48mg | 4.36mg | 36% |
| Phosphorus | 196mg | 440mg | 35% |
| Protein | 20.93g | 36.17g | 30% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Selenium | 19.5µg | 8.2µg | 21% |
| Potassium | 287mg | 1013mg | 21% |
| Cholesterol | 53mg | 0mg | 18% |
| Zinc | 2.88mg | 4.75mg | 17% |
| Calcium | 8mg | 176mg | 17% |
| Choline | 85.1mg | 15% | |
| Carbs | 1.5g | 40.37g | 13% |
| Polyunsaturated fat | 0.54g | 2.439g | 13% |
| Vitamin B3 | 4.023mg | 2.19mg | 11% |
| Calories | 145kcal | 371kcal | 11% |
| Vitamin B1 | 0.754mg | 0.64mg | 10% |
| Vitamin B5 | 0.403mg | 0.75mg | 7% |
| Fats | 5.53g | 9.74g | 6% |
| Vitamin C | 0mg | 4.8mg | 5% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Saturated fat | 1.81g | 1.156g | 3% |
| Monounsaturated fat | 2.62g | 3.94g | 3% |
| Vitamin B6 | 0.4mg | 0.357mg | 3% |
| Vitamin E | 0.25mg | 2% | |
| Vitamin B2 | 0.202mg | 0.22mg | 1% |
| Net carbs | 1.5g | 21.47g | N/A |
| Tryptophan | 0.251mg | 0.289mg | 0% |
| Threonine | 0.931mg | 1.331mg | 0% |
| Isoleucine | 0.918mg | 1.615mg | 0% |
| Leucine | 1.661mg | 2.743mg | 0% |
| Lysine | 1.775mg | 1.933mg | 0% |
| Methionine | 0.553mg | 0.255mg | 0% |
| Phenylalanine | 0.904mg | 1.435mg | 0% |
| Valine | 0.908mg | 1.51mg | 0% |
| Histidine | 0.75mg | 1.03mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more WaterWater | +548.2% |
| Contains more OtherOther | +33.2% |
| Contains more ProteinProtein | +72.8% |
| Contains more FatsFats | +76.1% |
| Contains more CarbsCarbs | +2591.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains less Sat. FatSaturated fat | -36.1% |
| Contains more Mono. FatMonounsaturated fat | +50.4% |
| Contains more Poly. FatPolyunsaturated fat | +351.7% |