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  6. Ham vs. Mung bean

Ham vs. Mung bean — In-Depth Nutrition Comparison

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The main differences between ham and mung beans

  • Ham has more vitamin B12; however, mung beans have more folate, copper, iron, fiber, manganese, magnesium, vitamin B5, and potassium.
  • Daily need coverage for folate for mung beans is 156% higher.
  • Mung beans are lower in sodium.
  • Mung beans have a higher glycemic index than ham.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mung beans, mature seeds, raw.

Infographic

Ham vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more SeleniumSelenium +137.8%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +334.1%
Contains more IronIron +355.4%
Contains more CopperCopper +1091.1%
Contains more PhosphorusPhosphorus +87.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1816.7%
~equal in Zinc ~2.68mg

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
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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin B2Vitamin B2 +15.3%
Contains more Vitamin B5Vitamin B5 +373.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20733.3%
~equal in Vitamin B6 ~0.382mg

All nutrients comparison - raw data values

Nutrient Ham Mung bean DV% diff.
Folate 3µg 625µg 156%
Copper 0.079mg 0.941mg 96%
Iron 1.48mg 6.74mg 66%
Fiber 0g 16.3g 65%
Sodium 1203mg 15mg 52%
Manganese 0.054mg 1.035mg 43%
Magnesium 14mg 189mg 42%
Vitamin B5 0.403mg 1.91mg 30%
Potassium 287mg 1246mg 28%
Vitamin B12 0.65µg 0µg 27%
Phosphorus 196mg 367mg 24%
Selenium 19.5µg 8.2µg 21%
Carbs 1.5g 62.62g 20%
Cholesterol 53mg 0mg 18%
Calcium 8mg 132mg 12%
Vitamin B1 0.754mg 0.621mg 11%
Vitamin B3 4.023mg 2.251mg 11%
Calories 145kcal 347kcal 10%
Vitamin K 0µg 9µg 8%
Fats 5.53g 1.15g 7%
Saturated fat 1.81g 0.348g 7%
Protein 20.93g 23.86g 6%
Monounsaturated fat 2.62g 0.161g 6%
Vitamin C 0mg 4.8mg 5%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Zinc 2.88mg 2.68mg 2%
Vitamin E 0.25mg 0.51mg 2%
Vitamin B2 0.202mg 0.233mg 2%
Choline 85.1mg 97.9mg 2%
Vitamin A 0µg 6µg 1%
Vitamin B6 0.4mg 0.382mg 1%
Polyunsaturated fat 0.54g 0.384g 1%
Protein per 100 calories 14g 6.9g N/A
Calories per 10 g protein 69kcal 145kcal N/A
Weight per 100 calories 69g 29g N/A
Unsaturated / Saturated Fat ratio 1.7 1.6 N/A
Net carbs 1.5g 46.32g N/A
Sugar 0g 6.6g N/A
Tryptophan 0.251mg 0.26mg 0%
Threonine 0.931mg 0.782mg 0%
Isoleucine 0.918mg 1.008mg 0%
Leucine 1.661mg 1.847mg 0%
Lysine 1.775mg 1.664mg 0%
Methionine 0.553mg 0.286mg 0%
Phenylalanine 0.904mg 1.443mg 0%
Valine 0.908mg 1.237mg 0%
Histidine 0.75mg 0.695mg 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% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +380.9%
Contains more WaterWater +647.7%
Contains more ProteinProtein +14%
Contains more CarbsCarbs +4074.7%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +1527.3%
Contains more Poly. FatPolyunsaturated fat +40.6%
Contains less Sat. FatSaturated fat -80.8%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.