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  6. Ham vs. Mung bean

Ham vs. Mung bean — In-Depth Nutrition Comparison

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The main differences between Ham and Mung bean

  • Ham has more Vitamin B12, however, Mung bean has more Folate, Copper, Iron, Fiber, Manganese, Magnesium, Vitamin B5, and Potassium.
  • Daily need coverage for Folate from Mung bean is 156% higher.
  • Mung bean is lower in Sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mung beans, mature seeds, raw.

Infographic

Ham vs Mung 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more SeleniumSelenium +137.8%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +334.1%
Contains more IronIron +355.4%
Contains more CopperCopper +1091.1%
Contains more PhosphorusPhosphorus +87.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1816.7%
~equal in Zinc ~2.68mg

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
4
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% 24% 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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B5Vitamin B5 +373.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20733.3%
Contains more CholineCholine +15%
~equal in Vitamin B6 ~0.382mg

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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +380.9%
Contains more WaterWater +647.7%
Contains more OtherOther +31.6%
Contains more ProteinProtein +14%
Contains more CarbsCarbs +4074.7%

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
39% 18% 43%
Saturated Fat: Sat. Fat 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated Fat +1527.3%
Contains more Poly. FatPolyunsaturated fat +40.6%
Contains less Sat. FatSaturated Fat -80.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Mung bean Opinion
Calories 145kcal 347kcal Mung bean
Protein 20.93g 23.86g Mung bean
Fats 5.53g 1.15g Ham
Vitamin C 0mg 4.8mg Mung bean
Net carbs 1.5g 46.32g Mung bean
Carbs 1.5g 62.62g Mung bean
Cholesterol 53mg 0mg Mung bean
Vitamin D 32IU 0IU Ham
Magnesium 14mg 189mg Mung bean
Calcium 8mg 132mg Mung bean
Potassium 287mg 1246mg Mung bean
Iron 1.48mg 6.74mg Mung bean
Sugar 0g 6.6g Ham
Fiber 0g 16.3g Mung bean
Copper 0.079mg 0.941mg Mung bean
Zinc 2.88mg 2.68mg Ham
Phosphorus 196mg 367mg Mung bean
Sodium 1203mg 15mg Mung bean
Vitamin A 0IU 114IU Mung bean
Vitamin A 0µg 6µg Mung bean
Vitamin E 0.25mg 0.51mg Mung bean
Vitamin D 0.8µg 0µg Ham
Manganese 0.054mg 1.035mg Mung bean
Selenium 19.5µg 8.2µg Ham
Vitamin B1 0.754mg 0.621mg Ham
Vitamin B2 0.202mg 0.233mg Mung bean
Vitamin B3 4.023mg 2.251mg Ham
Vitamin B5 0.403mg 1.91mg Mung bean
Vitamin B6 0.4mg 0.382mg Ham
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 9µg Mung bean
Folate 3µg 625µg Mung bean
Choline 85.1mg 97.9mg Mung bean
Saturated Fat 1.81g 0.348g Mung bean
Monounsaturated Fat 2.62g 0.161g Ham
Polyunsaturated fat 0.54g 0.384g Ham
Tryptophan 0.251mg 0.26mg Mung bean
Threonine 0.931mg 0.782mg Ham
Isoleucine 0.918mg 1.008mg Mung bean
Leucine 1.661mg 1.847mg Mung bean
Lysine 1.775mg 1.664mg Ham
Methionine 0.553mg 0.286mg Ham
Phenylalanine 0.904mg 1.443mg Mung bean
Valine 0.908mg 1.237mg Mung bean
Histidine 0.75mg 0.695mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
79%
Mung bean
Minerals Daily Need Coverage Score
55%
Ham
126%
Mung bean

Comparison summary

Which food is lower in Cholesterol?
Mung bean
Mung bean is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 1188mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 1.462g)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 6.6g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 31)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1)
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.