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  6. Ham vs. Bean raw

Ham vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between ham and bean raw?

  • Ham is richer in vitamin B12, yet bean raw is richer in folate, copper, fiber, manganese, iron, magnesium, potassium, and phosphorus.
  • Bean raw's daily need coverage for folate is 131% higher.
  • Bean raw contains less sodium.
  • Ham has a lower glycemic index than bean raw.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Ham vs Bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +26.3%
Contains more MagnesiumMagnesium +1157.1%
Contains more CalciumCalcium +1312.5%
Contains more PotassiumPotassium +385.4%
Contains more IronIron +242.6%
Contains more CopperCopper +1030.4%
Contains more PhosphorusPhosphorus +109.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2025.9%
Contains more SeleniumSelenium +43.1%

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.
Ham
Ham
4
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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B3Vitamin B3 +242.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17400%
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.713mg
~equal in Vitamin B2 ~0.212mg

All nutrients comparison - raw data values

Nutrient Ham Bean raw DV% diff.
Folate 3µg 525µg 131%
Copper 0.079mg 0.893mg 90%
Fiber 0g 15.5g 62%
Sodium 1203mg 12mg 52%
Manganese 0.054mg 1.148mg 48%
Iron 1.48mg 5.07mg 45%
Magnesium 14mg 176mg 39%
Potassium 287mg 1393mg 33%
Phosphorus 196mg 411mg 31%
Vitamin B12 0.65µg 0µg 27%
Carbs 1.5g 62.55g 20%
Cholesterol 53mg 0mg 18%
Vitamin B3 4.023mg 1.174mg 18%
Selenium 19.5µg 27.9µg 15%
Starch 34.17g 14%
Calcium 8mg 113mg 11%
Calories 145kcal 347kcal 10%
Vitamin B5 0.403mg 0.785mg 8%
Fats 5.53g 1.23g 7%
Vitamin C 0mg 6.3mg 7%
Saturated fat 1.81g 0.235g 7%
Vitamin B6 0.4mg 0.474mg 6%
Monounsaturated fat 2.62g 0.229g 6%
Zinc 2.88mg 2.28mg 5%
Vitamin K 0µg 5.6µg 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Vitamin B1 0.754mg 0.713mg 3%
Choline 85.1mg 66.2mg 3%
Protein 20.93g 21.42g 1%
Vitamin B2 0.202mg 0.212mg 1%
Polyunsaturated fat 0.54g 0.407g 1%
Protein per 100 calories 14g 6.2g N/A
Calories per 10 g protein 69kcal 162kcal N/A
Weight per 100 calories 69g 29g N/A
Unsaturated / Saturated Fat ratio 1.7 2.7 N/A
Net carbs 1.5g 47.05g N/A
Sugar 0g 2.11g N/A
Vitamin E 0.25mg 0.21mg 0%
Tryptophan 0.251mg 0.237mg 0%
Threonine 0.931mg 0.81mg 0%
Isoleucine 0.918mg 0.871mg 0%
Leucine 1.661mg 1.558mg 0%
Lysine 1.775mg 1.356mg 0%
Methionine 0.553mg 0.259mg 0%
Phenylalanine 0.904mg 1.095mg 0%
Valine 0.908mg 0.998mg 0%
Histidine 0.75mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +349.6%
Contains more WaterWater +497.3%
Contains more OtherOther +25.9%
Contains more CarbsCarbs +4070%
~equal in Protein ~21.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1044.1%
Contains more Poly. FatPolyunsaturated fat +32.7%
Contains less Sat. FatSaturated fat -87%

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.