White Beans vs. Ham
Nutrition comparison of White Beans and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and ham:
- Both ham and white beans are high in calories and potassium.
- Ham has 10.5 times less carbohydrates than white bean.
- Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white bean contains more folate.
- Ham is an excellent source of protein.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ham and white beans are high in calories. Ham has 131% more calories than white bean - ham has 263 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is much heavier in carbs, much lighter in fat and similar to ham for protein. White beans has a macronutrient ratio of 25:73:2 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Ham | |
|---|---|---|
| Protein | 25% | 25% |
| Carbohydrates | 73% | 3% |
| Fat | 2% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham has 10.5 times less carbohydrates than white bean - ham has 1.8g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than ham - white bean has 4.8g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
White beans and ham contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Ham is an excellent source of protein and it has 124% more protein than white bean - ham has 16.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and white bean has 99% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
cholesterol
White bean has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than white bean - ham has 26iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Vitamin E
Ham and white beans contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and ham contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Ham has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, white bean contains more folate. Both white beans and ham contain significant amounts of pantothenic acid.
| White Beans | Ham | |
|---|---|---|
| Thiamin | 0.096 MG | 0.712 MG |
| Riboflavin | 0.037 MG | 0.19 MG |
| Niacin | 0.113 MG | 4.162 MG |
| Pantothenic acid | 0.185 MG | 0.18 MG |
| Vitamin B6 | 0.075 MG | 0.26 MG |
| Folate | 65 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 630% more calcium than ham - ham has 10mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 278% more iron than ham - ham has 0.79mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both ham and white beans are high in potassium. White bean has 46% more potassium than ham - ham has 311mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ham has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Ham | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.31 G |
| Total | 0.056 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, ham has more linoleic acid than white bean per 100 grams.
| White Beans | Ham | |
|---|---|---|
| linoleic acid | 0.067 G | 2.16 G |
| Total | 0.067 G | 2.16 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Ham (Ham, minced) .
White Beans g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
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% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ham or white beans contain more calories in 100 grams?Both ham and white beans are high in calories. Ham has 130% more calories than white bean - ham has 263 calories in 100g and white bean has 114 calories.
Does ham or white beans have more carbohydrates?
By weight, ham has 10.5 times fewer carbohydrates than white bean - ham has 1.8g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does ham or white beans contain more calcium?
White bean is a rich source of calcium and it has 630% more calcium than ham - ham has 10mg of calcium in 100 grams and white bean has 73mg of calcium.
Does ham or white beans contain more potassium?
Both ham and white beans are high in potassium. White bean has 50% more potassium than ham - ham has 311mg of potassium in 100 grams and white bean has 454mg of potassium.