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  6. Lupin Bean Raw vs. Ham

Lupin Bean Raw vs. Ham — In-Depth Nutrition Comparison

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Significant differences between lupin Bean Raw and ham

  • Lupin Bean Raw has more copper, manganese, folate, fiber, magnesium, protein, iron, and phosphorus; however, ham is richer in vitamin B12.
  • 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 Lupins, mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Lupin Bean Raw vs Ham infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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%
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%
Contains more SeleniumSelenium +137.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Ham
Ham
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +86.1%
Contains more FolateFolate +11733.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Ham DV% diff.
Copper 1.022mg 0.079mg 105%
Manganese 2.382mg 0.054mg 101%
Folate 355µg 3µg 88%
Fiber 18.9g 0g 76%
Sodium 15mg 1203mg 52%
Magnesium 198mg 14mg 44%
Iron 4.36mg 1.48mg 36%
Phosphorus 440mg 196mg 35%
Protein 36.17g 20.93g 30%
Vitamin B12 0µg 0.65µg 27%
Potassium 1013mg 287mg 21%
Selenium 8.2µg 19.5µg 21%
Cholesterol 0mg 53mg 18%
Calcium 176mg 8mg 17%
Zinc 4.75mg 2.88mg 17%
Choline 85.1mg 15%
Carbs 40.37g 1.5g 13%
Polyunsaturated fat 2.439g 0.54g 13%
Calories 371kcal 145kcal 11%
Vitamin B3 2.19mg 4.023mg 11%
Vitamin B1 0.64mg 0.754mg 10%
Vitamin B5 0.75mg 0.403mg 7%
Fats 9.74g 5.53g 6%
Vitamin C 4.8mg 0mg 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B6 0.357mg 0.4mg 3%
Saturated fat 1.156g 1.81g 3%
Monounsaturated fat 3.94g 2.62g 3%
Vitamin E 0.25mg 2%
Vitamin B2 0.22mg 0.202mg 1%
Protein per 100 calories 9.7g 14g N/A
Calories per 10 g protein 103kcal 69kcal N/A
Weight per 100 calories 27g 69g N/A
Unsaturated / Saturated Fat ratio 5.5 1.7 N/A
Net carbs 21.47g 1.5g N/A
Tryptophan 0.289mg 0.251mg 0%
Threonine 1.331mg 0.931mg 0%
Isoleucine 1.615mg 0.918mg 0%
Leucine 2.743mg 1.661mg 0%
Lysine 1.933mg 1.775mg 0%
Methionine 0.255mg 0.553mg 0%
Phenylalanine 1.435mg 0.904mg 0%
Valine 1.51mg 0.908mg 0%
Histidine 1.03mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Ham
Ham
1
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more ProteinProtein +72.8%
Contains more FatsFats +76.1%
Contains more CarbsCarbs +2591.3%
Contains more WaterWater +548.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Ham
Ham
0
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -36.1%
Contains more Mono. FatMonounsaturated fat +50.4%
Contains more Poly. FatPolyunsaturated fat +351.7%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.