Ham vs. Refried beans — In-Depth Nutrition Comparison
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What are the differences between ham and refried beans?
- Ham is higher in vitamin B1, vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and phosphorus, yet refried beans are higher in fiber.
- Ham's daily need coverage for vitamin B1 is 56% more.
- The amount of cholesterol in refried beans is lower.
- The glycemic index of ham is lower.
We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Refried beans, canned, traditional style (includes USDA commodity) types in this article.
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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 ZincZinc | +396.6% |
| Contains more PhosphorusPhosphorus | +113% |
| Contains more SeleniumSelenium | +236.2% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +262.5% |
| Contains more PotassiumPotassium | +11.1% |
| Contains more CopperCopper | +63.3% |
| Contains less SodiumSodium | -69.2% |
| Contains more ManganeseManganese | +435.2% |
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 | +177.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +892.1% |
| Contains more Vitamin B2Vitamin B2 | +155.7% |
| Contains more Vitamin B3Vitamin B3 | +996.2% |
| Contains more Vitamin B5Vitamin B5 | +113.2% |
| Contains more Vitamin B6Vitamin B6 | +288.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +301.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.754mg | 0.076mg | 57% |
| Sodium | 1203mg | 370mg | 36% |
| Protein | 20.93g | 4.98g | 32% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Selenium | 19.5µg | 5.8µg | 25% |
| Vitamin B6 | 0.4mg | 0.103mg | 23% |
| Vitamin B3 | 4.023mg | 0.367mg | 23% |
| Histidine | 0.75mg | 153mg | 22% |
| Zinc | 2.88mg | 0.58mg | 21% |
| Cholesterol | 53mg | 0mg | 18% |
| Phosphorus | 196mg | 92mg | 15% |
| Fiber | 0g | 3.7g | 15% |
| Choline | 85.1mg | 21.2mg | 12% |
| Manganese | 0.054mg | 0.289mg | 10% |
| Vitamin B2 | 0.202mg | 0.079mg | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Copper | 0.079mg | 0.129mg | 6% |
| Saturated fat | 1.81g | 0.631g | 5% |
| Monounsaturated fat | 2.62g | 0.601g | 5% |
| Magnesium | 14mg | 35mg | 5% |
| Fats | 5.53g | 2.01g | 5% |
| Carbs | 1.5g | 13.55g | 4% |
| Vitamin B5 | 0.403mg | 0.189mg | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Calories | 145kcal | 90kcal | 3% |
| Starch | 7.43g | 3% | |
| Vitamin K | 0µg | 2.1µg | 2% |
| Folate | 3µg | 11µg | 2% |
| Calcium | 8mg | 29mg | 2% |
| Vitamin E | 0.25mg | 0.09mg | 1% |
| Iron | 1.48mg | 1.44mg | 1% |
| Potassium | 287mg | 319mg | 1% |
| Net carbs | 1.5g | 9.85g | N/A |
| Sugar | 0g | 0.54g | N/A |
| Trans fat | 0.016g | N/A | |
| Polyunsaturated fat | 0.54g | 0.543g | 0% |
| Tryptophan | 0.251mg | 0.065mg | 0% |
| Threonine | 0.931mg | 0.231mg | 0% |
| Isoleucine | 0.918mg | 0.242mg | 0% |
| Leucine | 1.661mg | 0.438mg | 0% |
| Lysine | 1.775mg | 0.377mg | 0% |
| Methionine | 0.553mg | 0.083mg | 0% |
| Phenylalanine | 0.904mg | 0.297mg | 0% |
| Valine | 0.908mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
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:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +320.3% |
| Contains more FatsFats | +175.1% |
| Contains more OtherOther | +155.6% |
| Contains more CarbsCarbs | +803.3% |
| Contains more WaterWater | +14.9% |
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
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains more Mono. FatMonounsaturated fat | +335.9% |
| Contains less Sat. FatSaturated fat | -65.1% |
~equal in
Polyunsaturated fat
~0.543g
