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  6. Winged bean vs. Ham

Winged bean vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between winged bean and ham

  • Winged bean has more copper and manganese; however, ham is higher in selenium, vitamin B1, vitamin B12, vitamin B6, phosphorus, and vitamin B3.
  • Winged bean covers your daily need for copper, 145% more than ham.
  • Winged bean has 10 times more manganese than ham. While winged bean has 0.532mg of manganese, ham has only 0.054mg.
  • Winged bean has less sodium.
  • The glycemic index of winged bean is higher.

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

Infographic

Winged 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Ham
Ham
3
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 +71.4%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +35.1%
Contains more CopperCopper +1654.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +885.2%
Contains more ZincZinc +107.2%
Contains more PhosphorusPhosphorus +335.6%
Contains more SeleniumSelenium +2685.7%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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%
Contains more FolateFolate +533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +98.9%
Contains more Vitamin B2Vitamin B2 +35.6%
Contains more Vitamin B3Vitamin B3 +145.3%
Contains more Vitamin B5Vitamin B5 +247.4%
Contains more Vitamin B6Vitamin B6 +433.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Ham DV% diff.
Copper 1.386mg 0.079mg 145%
Sodium 35mg 1203mg 51%
Selenium 0.7µg 19.5µg 34%
Vitamin B1 0.379mg 0.754mg 31%
Vitamin B12 0µg 0.65µg 27%
Vitamin B6 0.075mg 0.4mg 25%
Phosphorus 45mg 196mg 22%
Manganese 0.532mg 0.054mg 21%
Protein 11.6g 20.93g 19%
Cholesterol 0mg 53mg 18%
Choline 85.1mg 15%
Vitamin B3 1.64mg 4.023mg 15%
Zinc 1.39mg 2.88mg 14%
Carbs 28.1g 1.5g 9%
Potassium 586mg 287mg 9%
Fats 0.9g 5.53g 7%
Saturated fat 0.222g 1.81g 7%
Iron 2mg 1.48mg 7%
Monounsaturated fat 0.234g 2.62g 6%
Vitamin B5 0.116mg 0.403mg 6%
Vitamin B2 0.149mg 0.202mg 4%
Folate 19µg 3µg 4%
Vitamin D 0IU 32IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.174g 0.54g 2%
Calcium 30mg 8mg 2%
Magnesium 24mg 14mg 2%
Calories 148kcal 145kcal 0%
Net carbs 28.1g 1.5g N/A
Tryptophan 0.252mg 0.251mg 0%
Threonine 0.451mg 0.931mg 0%
Isoleucine 0.425mg 0.918mg 0%
Leucine 0.64mg 1.661mg 0%
Lysine 0.592mg 1.775mg 0%
Methionine 0.143mg 0.553mg 0%
Phenylalanine 0.451mg 0.904mg 0%
Valine 0.599mg 0.908mg 0%
Histidine 0.241mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Ham
Ham
4
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 CarbsCarbs +1773.3%
Contains more ProteinProtein +80.4%
Contains more FatsFats +514.4%
Contains more WaterWater +17.9%
Contains more OtherOther +118.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -87.7%
Contains more Mono. FatMonounsaturated fat +1019.7%
Contains more Poly. FatPolyunsaturated fat +210.3%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.