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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
2
:
8
Mung bean
Mung bean
Contains more Selenium +137.8%
Contains more Calcium +1550%
Contains more Iron +355.4%
Contains more Magnesium +1250%
Contains more Phosphorus +87.2%
Contains more Potassium +334.1%
Contains less Sodium -98.8%
Contains more Copper +1091.1%
Contains more Manganese +1816.7%
Equal in Zinc - 2.68
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains more Selenium +137.8%
Contains more Calcium +1550%
Contains more Iron +355.4%
Contains more Magnesium +1250%
Contains more Phosphorus +87.2%
Contains more Potassium +334.1%
Contains less Sodium -98.8%
Contains more Copper +1091.1%
Contains more Manganese +1816.7%
Equal in Zinc - 2.68

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
5
:
7
Mung bean
Mung bean
Contains more Vitamin D +∞%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +78.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +104%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B5 +373.9%
Contains more Folate +20733.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.382
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%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +78.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +104%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B5 +373.9%
Contains more Folate +20733.3%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.382

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Mung bean
Mung bean
Contains more Fats +380.9%
Contains more Water +647.7%
Contains more Other +31.6%
Contains more Protein +14%
Contains more Carbs +4074.7%
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
Mung bean
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 Fats +380.9%
Contains more Water +647.7%
Contains more Other +31.6%
Contains more Protein +14%
Contains more Carbs +4074.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Mung bean
Mung bean
Contains more Monounsaturated Fat +1527.3%
Contains more Polyunsaturated fat +40.6%
Contains less Saturated Fat -80.8%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains more Monounsaturated Fat +1527.3%
Contains more Polyunsaturated fat +40.6%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 1.5g 46.32g Mung bean
Protein 20.93g 23.86g Mung bean
Fats 5.53g 1.15g Ham
Carbs 1.5g 62.62g Mung bean
Calories 145kcal 347kcal Mung bean
Sugar 0g 6.6g Ham
Fiber 0g 16.3g Mung bean
Calcium 8mg 132mg Mung bean
Iron 1.48mg 6.74mg Mung bean
Magnesium 14mg 189mg Mung bean
Phosphorus 196mg 367mg Mung bean
Potassium 287mg 1246mg Mung bean
Sodium 1203mg 15mg Mung bean
Zinc 2.88mg 2.68mg Ham
Copper 0.079mg 0.941mg Mung bean
Manganese 0.054mg 1.035mg Mung bean
Selenium 19.5µg 8.2µg Ham
Vitamin A 0IU 114IU Mung bean
Vitamin A RAE 0µg 6µg Mung bean
Vitamin E 0.25mg 0.51mg Mung bean
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 4.8mg Mung bean
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
Folate 3µg 625µg Mung bean
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 9µg Mung bean
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
Cholesterol 53mg 0mg Mung bean
Saturated Fat 1.81g 0.348g Mung bean
Monounsaturated Fat 2.62g 0.161g Ham
Polyunsaturated fat 0.54g 0.384g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Ham
82%
Mung bean
Minerals Daily Need Coverage Score
55%
Ham
126%
Mung bean

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 1188mg)
Which food is lower in Cholesterol?
Mung bean
Mung bean is lower in Cholesterol (difference - 53mg)
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.