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  6. Ham vs. Soy sauce

Ham vs. Soy sauce — In-Depth Nutrition Comparison

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What are the differences between Ham and Soy sauce?

  • Ham is higher in Vitamin B1, Selenium, Vitamin B12, Vitamin B6, Zinc, and Choline, yet Soy sauce is higher in Manganese, and Magnesium.
  • Soy sauce's daily need coverage for Sodium is 187% more.
  • The amount of Cholesterol in Soy sauce is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Soy sauce made from soy and wheat (shoyu) types in this article.

Infographic

Ham vs Soy sauce 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.
Ham
Ham
6
:
4
Soy sauce
Soy sauce
Contains more Phosphorus +18.1%
Contains less Sodium -78.1%
Contains more Zinc +231%
Contains more Copper +83.7%
Contains more Selenium +3800%
Contains more Calcium +312.5%
Contains more Magnesium +428.6%
Contains more Potassium +51.6%
Contains more Manganese +1785.2%
Equal in Iron - 1.45
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Phosphorus +18.1%
Contains less Sodium -78.1%
Contains more Zinc +231%
Contains more Copper +83.7%
Contains more Selenium +3800%
Contains more Calcium +312.5%
Contains more Magnesium +428.6%
Contains more Potassium +51.6%
Contains more Manganese +1785.2%
Equal in Iron - 1.45

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.
Ham
Ham
8
:
1
Soy sauce
Soy sauce
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2184.8%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B3 +83.2%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +170.3%
Contains more Vitamin B12 +∞%
Contains more Folate +366.7%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2184.8%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B3 +83.2%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +170.3%
Contains more Vitamin B12 +∞%
Contains more Folate +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
:
3
Soy sauce
Soy sauce
Contains more Protein +157.1%
Contains more Fats +870.2%
Contains more Carbs +228.7%
Contains more Other +248.1%
Equal in Water - 71.15
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +157.1%
Contains more Fats +870.2%
Contains more Carbs +228.7%
Contains more Other +248.1%
Equal in Water - 71.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +2877.3%
Contains more Polyunsaturated fat +105.3%
Contains less Saturated Fat -96%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +2877.3%
Contains more Polyunsaturated fat +105.3%
Contains less Saturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Soy sauce
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ham Soy sauce Opinion
Net carbs 1.5g 4.13g Soy sauce
Protein 20.93g 8.14g Ham
Fats 5.53g 0.57g Ham
Carbs 1.5g 4.93g Soy sauce
Calories 145kcal 53kcal Ham
Sugar 0g 0.4g Ham
Fiber 0g 0.8g Soy sauce
Calcium 8mg 33mg Soy sauce
Iron 1.48mg 1.45mg Ham
Magnesium 14mg 74mg Soy sauce
Phosphorus 196mg 166mg Ham
Potassium 287mg 435mg Soy sauce
Sodium 1203mg 5493mg Ham
Zinc 2.88mg 0.87mg Ham
Copper 0.079mg 0.043mg Ham
Manganese 0.054mg 1.018mg Soy sauce
Selenium 19.5µg 0.5µg Ham
Vitamin E 0.25mg 0mg Ham
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin B1 0.754mg 0.033mg Ham
Vitamin B2 0.202mg 0.165mg Ham
Vitamin B3 4.023mg 2.196mg Ham
Vitamin B5 0.403mg 0.297mg Ham
Vitamin B6 0.4mg 0.148mg Ham
Folate 3µg 14µg Soy sauce
Vitamin B12 0.65µg 0µg Ham
Tryptophan 0.251mg 0.096mg Ham
Threonine 0.931mg 0.271mg Ham
Isoleucine 0.918mg 0.318mg Ham
Leucine 1.661mg 0.537mg Ham
Lysine 1.775mg 0.381mg Ham
Methionine 0.553mg 0.097mg Ham
Phenylalanine 0.904mg 0.353mg Ham
Valine 0.908mg 0.332mg Ham
Histidine 0.75mg 0.174mg Ham
Cholesterol 53mg 0mg Soy sauce
Saturated Fat 1.81g 0.073g Soy sauce
Monounsaturated Fat 2.62g 0.088g Ham
Polyunsaturated fat 0.54g 0.263g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
12%
Soy sauce
Minerals Daily Need Coverage Score
55%
Ham
112%
Soy sauce

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.737g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 4290mg)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 15)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.9)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.