Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Refried beans
  5. Compare
  6. Refried beans vs. Ham

Refried beans vs. Ham — In-Depth Nutrition Comparison

Compare

What are the differences between Refried beans and Ham?

  • Refried beans are higher in Fiber, yet Ham is higher in Vitamin B1, Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Zinc, and Phosphorus.
  • Ham's daily need coverage for Vitamin B1 is 56% more.
  • The amount of Sodium in Refried beans are lower.

We used Refried beans, canned, traditional style (includes USDA commodity) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Refried beans 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.
Refried beans
Refried beans
6
:
4
Ham
Ham
Contains more Calcium +262.5%
Contains more Magnesium +150%
Contains more Potassium +11.1%
Contains less Sodium -69.2%
Contains more Copper +63.3%
Contains more Manganese +435.2%
Contains more Phosphorus +113%
Contains more Zinc +396.6%
Contains more Selenium +236.2%
Equal in Iron - 1.48
Equal in Potassium - 287
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +262.5%
Contains more Magnesium +150%
Contains more Potassium +11.1%
Contains less Sodium -69.2%
Contains more Copper +63.3%
Contains more Manganese +435.2%
Contains more Phosphorus +113%
Contains more Zinc +396.6%
Contains more Selenium +236.2%
Equal in Iron - 1.48
Equal in Potassium - 287

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.
Refried beans
Refried beans
3
:
8
Ham
Ham
Contains more Vitamin C +∞%
Contains more Folate +266.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +892.1%
Contains more Vitamin B2 +155.7%
Contains more Vitamin B3 +996.2%
Contains more Vitamin B5 +113.2%
Contains more Vitamin B6 +288.3%
Contains more Vitamin B12 +∞%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 Folate +266.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +892.1%
Contains more Vitamin B2 +155.7%
Contains more Vitamin B3 +996.2%
Contains more Vitamin B5 +113.2%
Contains more Vitamin B6 +288.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
2
:
3
Ham
Ham
Contains more Carbs +803.3%
Contains more Water +14.9%
Contains more Protein +320.3%
Contains more Fats +175.1%
Contains more Other +155.6%
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 Carbs +803.3%
Contains more Water +14.9%
Contains more Protein +320.3%
Contains more Fats +175.1%
Contains more Other +155.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Ham
Ham
Contains less Saturated Fat -65.1%
Contains more Monounsaturated Fat +335.9%
Equal in Polyunsaturated fat - 0.54
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -65.1%
Contains more Monounsaturated Fat +335.9%
Equal in Polyunsaturated fat - 0.54

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Ham Opinion
Net carbs 9.85g 1.5g Refried beans
Protein 4.98g 20.93g Ham
Fats 2.01g 5.53g Ham
Carbs 13.55g 1.5g Refried beans
Calories 90kcal 145kcal Ham
Starch 7.43g Refried beans
Sugar 0.54g 0g Ham
Fiber 3.7g 0g Refried beans
Calcium 29mg 8mg Refried beans
Iron 1.44mg 1.48mg Ham
Magnesium 35mg 14mg Refried beans
Phosphorus 92mg 196mg Ham
Potassium 319mg 287mg Refried beans
Sodium 370mg 1203mg Refried beans
Zinc 0.58mg 2.88mg Ham
Copper 0.129mg 0.079mg Refried beans
Manganese 0.289mg 0.054mg Refried beans
Selenium 5.8µg 19.5µg Ham
Vitamin E 0.09mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.754mg Ham
Vitamin B2 0.079mg 0.202mg Ham
Vitamin B3 0.367mg 4.023mg Ham
Vitamin B5 0.189mg 0.403mg Ham
Vitamin B6 0.103mg 0.4mg Ham
Folate 11µg 3µg Refried beans
Vitamin B12 0µg 0.65µg Ham
Vitamin K 2.1µg 0µg Refried beans
Tryptophan 0.065mg 0.251mg Ham
Threonine 0.231mg 0.931mg Ham
Isoleucine 0.242mg 0.918mg Ham
Leucine 0.438mg 1.661mg Ham
Lysine 0.377mg 1.775mg Ham
Methionine 0.083mg 0.553mg Ham
Phenylalanine 0.297mg 0.904mg Ham
Valine 0.287mg 0.908mg Ham
Histidine 153mg 0.75mg Refried beans
Cholesterol 0mg 53mg Refried beans
Trans Fat 0.016g Ham
Saturated Fat 0.631g 1.81g Refried beans
Monounsaturated Fat 0.601g 2.62g Ham
Polyunsaturated fat 0.543g 0.54g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Refried beans
Refried beans vs Mung bean
Mung bean
Refried beans
Refried beans vs Lima bean
Lima bean
Refried beans
Refried beans vs Baked beans
Baked beans
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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
10%
Refried beans
45%
Ham
Minerals Daily Need Coverage Score
33%
Refried beans
55%
Ham

Comparison summary

Which food contains less Sodium?
Refried beans
Refried beans contains less Sodium (difference - 833mg)
Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 1.179g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.54g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is richer in minerals?
?
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.