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  6. Ham vs. Kidney beans raw

Ham vs. Kidney beans raw — In-Depth Nutrition Comparison

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Differences between ham and kidney beans raw

  • Ham has more selenium, while kidney beans raw has more fiber, folate, copper, iron, manganese, potassium, phosphorus, and magnesium.
  • Kidney beans raw's daily need coverage for fiber is 100% higher.
  • Kidney beans raw contains 50 times less sodium than ham. Ham contains 1203mg of sodium, while kidney beans raw contains 24mg.
  • Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of kidney beans raw is 22.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beans, kidney, all types, mature seeds, raw.

Infographic

Ham vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +509.4%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +1687.5%
Contains more PotassiumPotassium +389.9%
Contains more IronIron +454.1%
Contains more CopperCopper +1112.7%
Contains more PhosphorusPhosphorus +107.7%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +1790.7%
~equal in Zinc ~2.79mg

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 15% 0% 0% 4.4% 132% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +13.6%
Contains more Vitamin B1Vitamin B1 +42.5%
Contains more Vitamin B3Vitamin B3 +95.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13033.3%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.219mg
~equal in Vitamin B6 ~0.397mg

All nutrients comparison - raw data values

Nutrient Ham Kidney beans raw DV% diff.
Fiber 0g 24.9g 100%
Copper 0.079mg 0.958mg 98%
Folate 3µg 394µg 98%
Iron 1.48mg 8.2mg 84%
Sodium 1203mg 24mg 51%
Manganese 0.054mg 1.021mg 42%
Potassium 287mg 1406mg 33%
Magnesium 14mg 140mg 30%
Phosphorus 196mg 407mg 30%
Selenium 19.5µg 3.2µg 30%
Vitamin B12 0.65µg 0µg 27%
Carbs 1.5g 60.01g 20%
Vitamin B1 0.754mg 0.529mg 19%
Cholesterol 53mg 0mg 18%
Vitamin K 0µg 19µg 16%
Choline 85.1mg 15%
Calcium 8mg 143mg 14%
Vitamin B3 4.023mg 2.06mg 12%
Calories 145kcal 333kcal 9%
Vitamin B5 0.403mg 0.78mg 8%
Saturated fat 1.81g 0.12g 8%
Fats 5.53g 0.83g 7%
Monounsaturated fat 2.62g 0.064g 6%
Protein 20.93g 23.58g 5%
Vitamin C 0mg 4.5mg 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Zinc 2.88mg 2.79mg 1%
Vitamin B2 0.202mg 0.219mg 1%
Polyunsaturated fat 0.54g 0.457g 1%
Protein per 100 calories 14g 7.1g N/A
Calories per 10 g protein 69kcal 141kcal N/A
Weight per 100 calories 69g 30g N/A
Unsaturated / Saturated Fat ratio 1.7 4.3 N/A
Net carbs 1.5g 35.11g N/A
Sugar 0g 2.23g N/A
Vitamin E 0.25mg 0.22mg 0%
Vitamin B6 0.4mg 0.397mg 0%
Tryptophan 0.251mg 0.279mg 0%
Threonine 0.931mg 0.992mg 0%
Isoleucine 0.918mg 1.041mg 0%
Leucine 1.661mg 1.882mg 0%
Lysine 1.775mg 1.618mg 0%
Methionine 0.553mg 0.355mg 0%
Phenylalanine 0.904mg 1.275mg 0%
Valine 0.908mg 1.233mg 0%
Histidine 0.75mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +566.3%
Contains more WaterWater +475.9%
Contains more ProteinProtein +12.7%
Contains more CarbsCarbs +3900.7%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +3993.8%
Contains more Poly. FatPolyunsaturated fat +18.2%
Contains less Sat. FatSaturated fat -93.4%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.