Beans BlackvsHam Minced
ðŊWhen to Eat What
Goal-based picks for Beans Black vs Ham Minced
Go with Ham Minced at just 263 kcal per 100g â 23% fewer calories.
Beans Black will keep you satisfied longer with 15.5g fiber, 21.6g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Beans Black packs 21.6g of protein per 100g (25% of calories from protein) â the better pick for muscle growth and recovery.
Beans Black is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Beans Black provides 1480mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Beans Black provides 123mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Beans Black | Ham Minced | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 341kcal17% | 263kcal13% | +78kcal |
| Protein | 22g43% | 16g33% | +5.3g |
| Total Fat | 1.4g2% | 21g27% | <0.1g |
| Saturated Fat | 0.37g2% | 7.2g36% | <0.1g |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 70mg23% | <0.1mg |
| Carbohydrates | 62g23% | 1.8g1% | +61g |
| Dietary Fiber | 16g55% | 0g0% | +16g |
| Sugars | 2.1g | 0g | +2.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0.70mcg3% | <0.1mcg |
| Vitamin E | 0.21mg1% | 0.27mg2% | <0.1mg |
| Vitamin K | 5.6mcg5% | 0mcg0% | +5.6mcg |
| Vitamin B6 | 0.29mg17% | 0.26mg15% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0.95mcg40% | <0.1mcg |
| Folate | 444mcg111% | 1.0mcg0% | +443mcg |
| Thiamin (B1) | 0.90mg75% | 0.71mg59% | +0.19mg |
| Riboflavin (B2) | 0.19mg15% | 0.19mg15% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 4.2mg26% | <0.1mg |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 1240mg54% | <0.1mg |
| Calcium | 123mg9% | 10mg1% | +113mg |
| Iron | 5.0mg28% | 0.79mg4% | +4.2mg |
| Potassium | 1480mg31% | 311mg7% | +1169mg |
| Phosphorus | 352mg28% | 157mg13% | +195mg |
| Magnesium | 171mg41% | 16mg4% | +155mg |
| Zinc | 3.6mg33% | 1.9mg17% | +1.8mg |
| Copper | 0.84mg93% | <0.1mg9% | +0.76mg |
| Manganese | 1.1mg46% | <0.1mg1% | +1.0mg |
| Selenium | 3.2mcg6% | 20mcg36% | <0.1mcg |
ðŽNutritional Analysis
Calories: Ham Minced is significantly lower in calories at just 263 kcal per 100g compared to 341 kcal for Beans Black â that's 30% fewer calories, making Ham Minced the better choice for calorie-conscious diets.
Protein: Beans Black provides more protein with 21.6g versus 16.3g per 100g. In terms of protein-to-calorie efficiency, Beans Black offers better value for building and maintaining muscle.
Fat: Beans Black is the leaner option with 1.42g of total fat per 100g compared to 20.7g. Beans Black has less saturated fat (0.366g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Ham Minced: 0.7mcg vs 0mcg), Vitamin K (Beans Black: 5.6mcg vs 0mcg), Vitamin B12 (Ham Minced: 0.95mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 5mg), Manganese (Beans Black: 1.06mg vs 0.031mg), Calcium (Beans Black: 123mg vs 10mg).
Diet Suitability: Ham Minced fits a low-carb or keto diet. Beans Black fits a high-protein diet. Beans Black fits a low-fat diet. Beans Black fits a low-sodium diet. Beans Black fits a high-fiber diet.