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  6. Cranberry bean raw vs. Ham

Cranberry bean raw vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between cranberry bean raw and ham

  • Cranberry bean raw has more folate, fiber, copper, iron, manganese, magnesium, potassium, and phosphorus; however, ham is higher in vitamin B12.
  • Cranberry bean raw covers your daily need for folate 150% more than ham.
  • Cranberry bean raw has less sodium.
  • The glycemic index of cranberry bean raw is higher.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +1014.3%
Contains more CalciumCalcium +1487.5%
Contains more PotassiumPotassium +364.1%
Contains more IronIron +237.8%
Contains more CopperCopper +905.1%
Contains more ZincZinc +26%
Contains more PhosphorusPhosphorus +89.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1603.7%
Contains more SeleniumSelenium +53.5%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Ham
Ham
5
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 B5Vitamin B5 +85.6%
Contains more FolateFolate +20033.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +176.5%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.754mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Ham DV% diff.
Folate 604µg 3µg 150%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.079mg 79%
Sodium 6mg 1203mg 52%
Iron 5mg 1.48mg 44%
Manganese 0.92mg 0.054mg 38%
Magnesium 156mg 14mg 34%
Potassium 1332mg 287mg 31%
Vitamin B12 0µg 0.65µg 27%
Phosphorus 372mg 196mg 25%
Carbs 60.05g 1.5g 20%
Cholesterol 0mg 53mg 18%
Vitamin B3 1.455mg 4.023mg 16%
Choline 85.1mg 15%
Calcium 127mg 8mg 12%
Selenium 12.7µg 19.5µg 12%
Calories 335kcal 145kcal 10%
Fats 1.23g 5.53g 7%
Zinc 3.63mg 2.88mg 7%
Vitamin B5 0.748mg 0.403mg 7%
Vitamin B6 0.309mg 0.4mg 7%
Saturated fat 0.316g 1.81g 7%
Monounsaturated fat 0.106g 2.62g 6%
Protein 23.03g 20.93g 4%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin E 0.25mg 2%
Vitamin B1 0.747mg 0.754mg 1%
Vitamin B2 0.213mg 0.202mg 1%
Protein per 100 calories 6.9g 14g N/A
Calories per 10 g protein 145kcal 69kcal N/A
Weight per 100 calories 30g 69g N/A
Unsaturated / Saturated Fat ratio 2 1.7 N/A
Net carbs 35.35g 1.5g N/A
Polyunsaturated fat 0.527g 0.54g 0%
Tryptophan 0.273mg 0.251mg 0%
Threonine 0.969mg 0.931mg 0%
Isoleucine 1.017mg 0.918mg 0%
Leucine 1.838mg 1.661mg 0%
Lysine 1.58mg 1.775mg 0%
Methionine 0.346mg 0.553mg 0%
Phenylalanine 1.245mg 0.904mg 0%
Valine 1.205mg 0.908mg 0%
Histidine 0.641mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Ham
Ham
2
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 +3903.3%
Contains more FatsFats +349.6%
Contains more WaterWater +446.2%
~equal in Protein ~20.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -82.5%
Contains more Mono. FatMonounsaturated fat +2371.7%
~equal in Polyunsaturated fat ~0.54g

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.