Black Beans vs. Ham
Nutrition comparison of Black Beans and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and ham:
- Both ham and black beans are high in potassium.
- Black bean is an excellent source of dietary fiber.
- Ham has 7.9 times less carbohydrates than black bean.
- Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
- Ham is an excellent source of protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ham is high in calories and black bean has 65% less calories than ham - ham has 263 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much heavier in carbs, much lighter in fat and similar to ham for protein. Black beans has a macronutrient ratio of 26:71:3 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Ham | |
|---|---|---|
| Protein | 26% | 25% |
| Carbohydrates | 71% | 3% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 7.9 times less carbohydrates than black bean - ham has 1.8g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than ham - black bean has 6.9g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Black beans and ham contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 170% more protein than black bean - ham has 16.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Ham is high in saturated fat and black bean has 99% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than ham - black bean has 2.7mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Black beans and ham contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than black bean - ham has 26iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Ham and black beans contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and ham contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both black beans and ham contain significant amounts of riboflavin and pantothenic acid.
| Black Beans | Ham | |
|---|---|---|
| Thiamin | 0.14 MG | 0.712 MG |
| Riboflavin | 0.12 MG | 0.19 MG |
| Niacin | 0.62 MG | 4.162 MG |
| Pantothenic acid | 0.184 MG | 0.18 MG |
| Vitamin B6 | 0.055 MG | 0.26 MG |
| Folate | 61 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Black bean has 250% more calcium than ham - ham has 10mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 141% more iron than ham - ham has 0.79mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both ham and black beans are high in potassium. Ham is very similar to black bean for potassium - ham has 311mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Ham | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.31 G |
| Total | 0.057 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than black bean per 100 grams.
| Black Beans | Ham | |
|---|---|---|
| linoleic acid | 0.068 G | 2.16 G |
| Total | 0.068 G | 2.16 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Ham .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Ham (Ham, minced) .
Black Beans g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ham or black beans contain more calories in 100 grams?Ham is high in calories and black bean has 70% less calories than ham - ham has 263 calories in 100g and black bean has 91 calories.
Does ham or black beans have more carbohydrates?
By weight, ham has 7.9 times fewer carbohydrates than black bean - ham has 1.8g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does ham or black beans contain more potassium?
Both ham and black beans are high in potassium. Ham is very similar to black bean for potassium - ham has 311mg of potassium in 100 grams and black bean has 308mg of potassium.