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  6. Mung bean vs. Ham

Mung bean vs. Ham — In-Depth Nutrition Comparison

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The main differences between mung beans and ham

  • Mung beans have more folate, copper, iron, fiber, manganese, magnesium, vitamin B5, and potassium; however, ham has more vitamin B12.
  • 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 Mung beans, mature seeds, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Mung bean vs Ham 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.
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%
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 +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%
Contains more SeleniumSelenium +137.8%
~equal in Zinc ~2.88mg

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.
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%
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
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
Contains more ProteinProtein +14%
Contains more CarbsCarbs +4074.7%
Contains more FatsFats +380.9%
Contains more WaterWater +647.7%
Contains more OtherOther +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -80.8%
Contains more Mono. FatMonounsaturated fat +1527.3%
Contains more Poly. FatPolyunsaturated fat +40.6%

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