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  6. Mung bean vs. Ham

Mung bean vs. Ham — In-Depth Nutrition Comparison

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The main differences between Mung bean and Ham

  • Mung bean has more Folate, Copper, Iron, Fiber, Manganese, Magnesium, Vitamin B5, and Potassium, however, Ham has more Vitamin B12.
  • Daily need coverage for Folate from Mung bean is 156% higher.
  • Mung bean is lower in Sodium.

Food types used in this article are Mung beans, mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Mung bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 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 +1250%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +334.1%
Contains more IronIron +355.4%
Contains more CopperCopper +1091.1%
Contains more PhosphorusPhosphorus +87.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1816.7%
Contains more SeleniumSelenium +137.8%
~equal in Zinc ~2.88mg

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.
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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Ham
Ham
4
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B5Vitamin B5 +373.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20733.3%
Contains more CholineCholine +15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
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
Contains more ProteinProtein +14%
Contains more CarbsCarbs +4074.7%
Contains more FatsFats +380.9%
Contains more WaterWater +647.7%
Contains more OtherOther +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated Fat: Sat. Fat 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
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
Contains less Sat. FatSaturated Fat -80.8%
Contains more Mono. FatMonounsaturated Fat +1527.3%
Contains more Poly. FatPolyunsaturated fat +40.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Ham
Lower in Cholesterol ok
Lower in Sodium 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 Mung bean Ham Opinion
Calories 347kcal 145kcal Mung bean
Protein 23.86g 20.93g Mung bean
Fats 1.15g 5.53g Ham
Vitamin C 4.8mg 0mg Mung bean
Net carbs 46.32g 1.5g Mung bean
Carbs 62.62g 1.5g Mung bean
Cholesterol 0mg 53mg Mung bean
Vitamin D 0IU 32IU Ham
Magnesium 189mg 14mg Mung bean
Calcium 132mg 8mg Mung bean
Potassium 1246mg 287mg Mung bean
Iron 6.74mg 1.48mg Mung bean
Sugar 6.6g 0g Ham
Fiber 16.3g 0g Mung bean
Copper 0.941mg 0.079mg Mung bean
Zinc 2.68mg 2.88mg Ham
Phosphorus 367mg 196mg Mung bean
Sodium 15mg 1203mg Mung bean
Vitamin A 114IU 0IU Mung bean
Vitamin A 6µg 0µg Mung bean
Vitamin E 0.51mg 0.25mg Mung bean
Vitamin D 0µg 0.8µg Ham
Manganese 1.035mg 0.054mg Mung bean
Selenium 8.2µg 19.5µg Ham
Vitamin B1 0.621mg 0.754mg Ham
Vitamin B2 0.233mg 0.202mg Mung bean
Vitamin B3 2.251mg 4.023mg Ham
Vitamin B5 1.91mg 0.403mg Mung bean
Vitamin B6 0.382mg 0.4mg Ham
Vitamin B12 0µg 0.65µg Ham
Vitamin K 9µg 0µg Mung bean
Folate 625µg 3µg Mung bean
Choline 97.9mg 85.1mg Mung bean
Saturated Fat 0.348g 1.81g Mung bean
Monounsaturated Fat 0.161g 2.62g Ham
Polyunsaturated fat 0.384g 0.54g Ham
Tryptophan 0.26mg 0.251mg Mung bean
Threonine 0.782mg 0.931mg Ham
Isoleucine 1.008mg 0.918mg Mung bean
Leucine 1.847mg 1.661mg Mung bean
Lysine 1.664mg 1.775mg Ham
Methionine 0.286mg 0.553mg Ham
Phenylalanine 1.443mg 0.904mg Mung bean
Valine 1.237mg 0.908mg Mung bean
Histidine 0.695mg 0.75mg Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
79%
Mung bean
45%
Ham
Minerals Daily Need Coverage Score
126%
Mung bean
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Mung bean
Mung bean is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 1188mg)
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.