Beans Liquid From Stewed Kidney BeansvsHam Minced
🎯When to Eat What
Goal-based picks for Beans Liquid From Stewed Kidney Beans vs Ham Minced
Go with Beans Liquid From Stewed Kidney Beans at just 47 kcal per 100g — 82% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Ham Minced packs 16.3g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Beans Liquid From Stewed Kidney Beans is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Beans Liquid From Stewed Kidney Beans provides 408mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Beans Liquid From Stewed Kidney Beans edges ahead overall with less saturated fat, more potassium — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Beans Liquid From Stewed Kidney Beans | Ham Minced | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 263kcal13% | <0.1kcal |
| Protein | 1.8g4% | 16g33% | <0.1g |
| Total Fat | 3.2g4% | 21g27% | <0.1g |
| Saturated Fat | 1.2g6% | 7.2g36% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 4.0mg1% | 70mg23% | <0.1mg |
| Carbohydrates | 2.8g1% | 1.8g1% | +0.96g |
| Dietary Fiber | 0.10g0% | 0g0% | +0.10g |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0.70mcg3% | <0.1mcg |
| Vitamin E | 0mg0% | 0.27mg2% | <0.1mg |
| Vitamin K | 0mcg0% | 0mcg0% | — |
| Vitamin B6 | <0.1mg2% | 0.26mg15% | <0.1mg |
| Vitamin B12 | <0.1mcg1% | 0.95mcg40% | <0.1mcg |
| Folate | 33mcg8% | 1.0mcg0% | +32mcg |
| Thiamin (B1) | 0.10mg8% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | <0.1mg7% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.39mg2% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 1240mg54% | <0.1mg |
| Calcium | 13mg1% | 10mg1% | +3.0mg |
| Iron | 2.0mg11% | 0.79mg4% | +1.2mg |
| Potassium | 408mg9% | 311mg7% | +97mg |
| Phosphorus | 88mg7% | 157mg13% | <0.1mg |
| Magnesium | 37mg9% | 16mg4% | +21mg |
| Zinc | 0.49mg4% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg11% | <0.1mg9% | +<0.1mg |
| Manganese | — | <0.1mg1% | — |
| Selenium | 0.50mcg1% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Beans Liquid From Stewed Kidney Beans is significantly lower in calories at just 47 kcal per 100g compared to 263 kcal for Ham Minced — that's 460% fewer calories, making Beans Liquid From Stewed Kidney Beans the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g versus 1.8g per 100g. In terms of protein-to-calorie efficiency, Ham Minced offers better value for building and maintaining muscle.
Fat: Beans Liquid From Stewed Kidney Beans is the leaner option with 3.2g of total fat per 100g compared to 20.7g. Beans Liquid From Stewed Kidney Beans has less saturated fat (1.17g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Ham Minced: 0.7mcg vs 0mcg), Vitamin E (Ham Minced: 0.27mg vs 0mg), Vitamin B12 (Ham Minced: 0.95mcg vs 0.02mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 2mg), Selenium (Ham Minced: 20mcg vs 0.5mcg), Zinc (Ham Minced: 1.9mg vs 0.49mg).
Diet Suitability: Both fit a low-carb or keto diet. Beans Liquid From Stewed Kidney Beans fits a low-sodium diet.