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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 145kcal | 371kcal |
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| Protein | 20.93g | 36.17g |
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| Fats | 5.53g | 9.74g |
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| Vitamin C | 0mg | 4.8mg |
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| Net carbs | 1.5g | 21.47g |
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| Carbs | 1.5g | 40.37g |
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| Cholesterol | 53mg | 0mg |
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| Vitamin D | 32IU | 0IU |
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| Magnesium | 14mg | 198mg |
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| Calcium | 8mg | 176mg |
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| Potassium | 287mg | 1013mg |
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| Iron | 1.48mg | 4.36mg |
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| Fiber | 0g | 18.9g |
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| Copper | 0.079mg | 1.022mg |
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| Zinc | 2.88mg | 4.75mg |
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| Phosphorus | 196mg | 440mg |
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| Sodium | 1203mg | 15mg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 0.8µg | 0µg |
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| Manganese | 0.054mg | 2.382mg |
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| Selenium | 19.5µg | 8.2µg |
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| Vitamin B1 | 0.754mg | 0.64mg |
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| Vitamin B2 | 0.202mg | 0.22mg |
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| Vitamin B3 | 4.023mg | 2.19mg |
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| Vitamin B5 | 0.403mg | 0.75mg |
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| Vitamin B6 | 0.4mg | 0.357mg |
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| Vitamin B12 | 0.65µg | 0µg |
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| Folate | 3µg | 355µg |
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| Choline | 85.1mg |
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| Saturated Fat | 1.81g | 1.156g |
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| Monounsaturated Fat | 2.62g | 3.94g |
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| Polyunsaturated fat | 0.54g | 2.439g |
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| Tryptophan | 0.251mg | 0.289mg |
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| Threonine | 0.931mg | 1.331mg |
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| Isoleucine | 0.918mg | 1.615mg |
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| Leucine | 1.661mg | 2.743mg |
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| Lysine | 1.775mg | 1.933mg |
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| Methionine | 0.553mg | 0.255mg |
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| Phenylalanine | 0.904mg | 1.435mg |
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| Valine | 0.908mg | 1.51mg |
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| Histidine | 0.75mg | 1.03mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
51%
Minerals Daily Need Coverage Score
55%
146%
Comparison summary
Which food is lower in Cholesterol?
Lupin Bean Raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 1188mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw is lower in Saturated Fat (difference - 0.654g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food is cheaper?
Ham is cheaper (difference - $1.8)
Which food is richer in vitamins?
Ham is relatively richer in vitamins