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  6. Ham vs. Yardlong bean (Asparagus bean) raw

Ham vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Summary of differences between ham and yardlong bean (Asparagus bean) raw

  • Ham has more vitamin B1, selenium, vitamin B6, vitamin B12, zinc, vitamin B3, and phosphorus; however, yardlong bean (Asparagus bean) raw is higher in vitamin C.
  • Ham covers your daily need for vitamin B1, 54% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Yardlong bean, raw.

Infographic

Ham vs Yardlong bean (Asparagus bean) raw 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
6
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +214.9%
Contains more CopperCopper +64.6%
Contains more ZincZinc +678.4%
Contains more PhosphorusPhosphorus +232.2%
Contains more SeleniumSelenium +1200%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +525%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +279.6%

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
9
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% 12% 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +604.7%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B3Vitamin B3 +881.2%
Contains more Vitamin B5Vitamin B5 +632.7%
Contains more Vitamin B6Vitamin B6 +1566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1966.7%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Ham Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B1 0.754mg 0.107mg 54%
Sodium 1203mg 4mg 52%
Protein 20.93g 2.8g 36%
Selenium 19.5µg 1.5µg 33%
Vitamin B6 0.4mg 0.024mg 29%
Vitamin B12 0.65µg 0µg 27%
Zinc 2.88mg 0.37mg 23%
Vitamin B3 4.023mg 0.41mg 23%
Vitamin C 0mg 18.8mg 21%
Phosphorus 196mg 59mg 20%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 15%
Folate 3µg 62µg 15%
Iron 1.48mg 0.47mg 13%
Saturated fat 1.81g 0.105g 8%
Fats 5.53g 0.4g 8%
Magnesium 14mg 44mg 7%
Vitamin B5 0.403mg 0.055mg 7%
Vitamin B2 0.202mg 0.11mg 7%
Manganese 0.054mg 0.205mg 7%
Monounsaturated fat 2.62g 0.036g 6%
Calories 145kcal 47kcal 5%
Vitamin A 0µg 43µg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Calcium 8mg 50mg 4%
Copper 0.079mg 0.048mg 3%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.54g 0.169g 2%
Carbs 1.5g 8.35g 2%
Potassium 287mg 240mg 1%
Net carbs 1.5g 8.35g N/A
Tryptophan 0.251mg 0.032mg 0%
Threonine 0.931mg 0.104mg 0%
Isoleucine 0.918mg 0.15mg 0%
Leucine 1.661mg 0.2mg 0%
Lysine 1.775mg 0.184mg 0%
Methionine 0.553mg 0.04mg 0%
Phenylalanine 0.904mg 0.154mg 0%
Valine 0.908mg 0.162mg 0%
Histidine 0.75mg 0.09mg 0%

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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +647.5%
Contains more FatsFats +1282.5%
Contains more OtherOther +628.3%
Contains more CarbsCarbs +456.7%
Contains more WaterWater +29.8%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +7177.8%
Contains more Poly. FatPolyunsaturated fat +219.5%
Contains less Sat. FatSaturated fat -94.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.