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  6. Ham vs. Cranberry bean raw

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

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Summary of differences between ham and cranberry bean raw

  • Ham has more vitamin B12; however, cranberry bean raw is higher in folate, fiber, copper, iron, manganese, magnesium, potassium, and phosphorus.
  • 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 Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, cranberry (roman), mature seeds, raw.

Infographic

Ham vs Cranberry bean raw 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +53.5%
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%

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.
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%
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%
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 +∞%
Contains more Vitamin B5Vitamin B5 +85.6%
Contains more FolateFolate +20033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.747mg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2371.7%
Contains less Sat. FatSaturated fat -82.5%
~equal in Polyunsaturated fat ~0.527g

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