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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, Iron, Phosphorus, and Potassium, 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

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.
Lupin Bean Raw
Lupin Bean Raw
9
:
1
Ham
Ham
Contains more Calcium +2100%
Contains more Iron +194.6%
Contains more Magnesium +1314.3%
Contains more Phosphorus +124.5%
Contains more Potassium +253%
Contains less Sodium -98.8%
Contains more Zinc +64.9%
Contains more Copper +1193.7%
Contains more Manganese +4311.1%
Contains more Selenium +137.8%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +2100%
Contains more Iron +194.6%
Contains more Magnesium +1314.3%
Contains more Phosphorus +124.5%
Contains more Potassium +253%
Contains less Sodium -98.8%
Contains more Zinc +64.9%
Contains more Copper +1193.7%
Contains more Manganese +4311.1%
Contains more Selenium +137.8%

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.
Lupin Bean Raw
Lupin Bean Raw
4
:
7
Ham
Ham
Contains more Vitamin C +∞%
Contains more Vitamin B5 +86.1%
Contains more Folate +11733.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B3 +83.7%
Contains more Vitamin B6 +12%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +86.1%
Contains more Folate +11733.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.8%
Contains more Vitamin B3 +83.7%
Contains more Vitamin B6 +12%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.202

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
2
Ham
Ham
Contains more Protein +72.8%
Contains more Fats +76.1%
Contains more Carbs +2591.3%
Contains more Water +548.2%
Contains more Other +33.2%
Lupin Bean Raw
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
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 Protein +72.8%
Contains more Fats +76.1%
Contains more Carbs +2591.3%
Contains more Water +548.2%
Contains more Other +33.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
0
Ham
Ham
Contains less Saturated Fat -36.1%
Contains more Monounsaturated Fat +50.4%
Contains more Polyunsaturated fat +351.7%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -36.1%
Contains more Monounsaturated Fat +50.4%
Contains more Polyunsaturated fat +351.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Ham Opinion
Net carbs 21.47g 1.5g Lupin Bean Raw
Protein 36.17g 20.93g Lupin Bean Raw
Fats 9.74g 5.53g Lupin Bean Raw
Carbs 40.37g 1.5g Lupin Bean Raw
Calories 371kcal 145kcal Lupin Bean Raw
Fiber 18.9g 0g Lupin Bean Raw
Calcium 176mg 8mg Lupin Bean Raw
Iron 4.36mg 1.48mg Lupin Bean Raw
Magnesium 198mg 14mg Lupin Bean Raw
Phosphorus 440mg 196mg Lupin Bean Raw
Potassium 1013mg 287mg Lupin Bean Raw
Sodium 15mg 1203mg Lupin Bean Raw
Zinc 4.75mg 2.88mg Lupin Bean Raw
Copper 1.022mg 0.079mg Lupin Bean Raw
Manganese 2.382mg 0.054mg Lupin Bean Raw
Selenium 8.2µg 19.5µg Ham
Vitamin E 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.754mg Ham
Vitamin B2 0.22mg 0.202mg Lupin Bean Raw
Vitamin B3 2.19mg 4.023mg Ham
Vitamin B5 0.75mg 0.403mg Lupin Bean Raw
Vitamin B6 0.357mg 0.4mg Ham
Folate 355µg 3µg Lupin Bean Raw
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0.289mg 0.251mg Lupin Bean Raw
Threonine 1.331mg 0.931mg Lupin Bean Raw
Isoleucine 1.615mg 0.918mg Lupin Bean Raw
Leucine 2.743mg 1.661mg Lupin Bean Raw
Lysine 1.933mg 1.775mg Lupin Bean Raw
Methionine 0.255mg 0.553mg Ham
Phenylalanine 1.435mg 0.904mg Lupin Bean Raw
Valine 1.51mg 0.908mg Lupin Bean Raw
Histidine 1.03mg 0.75mg Lupin Bean Raw
Cholesterol 0mg 53mg Lupin Bean Raw
Saturated Fat 1.156g 1.81g Lupin Bean Raw
Monounsaturated Fat 3.94g 2.62g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.54g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Lupin Bean Raw
45%
Ham
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
55%
Ham

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1188mg)
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.654g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.8)
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. 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.