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  6. Ham vs. Soybean

Ham vs. Soybean — In-Depth Nutrition Comparison

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Summary of differences between Ham and Soybean

  • Ham has more Vitamin B1, Vitamin B12, Vitamin B3, and Selenium, however, Soybean is higher in Iron, Copper, Manganese, and Fiber.
  • Ham covers your daily need of Sodium 52% more than Soybean.
  • Soybean has less Cholesterol.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Soybeans, mature cooked, boiled, without salt.

Infographic

Ham vs Soybean 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
2
:
8
Soybean
Soybean
Contains more Zinc +150.4%
Contains more Selenium +167.1%
Contains more Calcium +1175%
Contains more Iron +247.3%
Contains more Magnesium +514.3%
Contains more Phosphorus +25%
Contains more Potassium +79.4%
Contains less Sodium -99.9%
Contains more Copper +415.2%
Contains more Manganese +1425.9%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Zinc +150.4%
Contains more Selenium +167.1%
Contains more Calcium +1175%
Contains more Iron +247.3%
Contains more Magnesium +514.3%
Contains more Phosphorus +25%
Contains more Potassium +79.4%
Contains less Sodium -99.9%
Contains more Copper +415.2%
Contains more Manganese +1425.9%

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
6
:
6
Soybean
Soybean
Contains more Vitamin D +∞%
Contains more Vitamin B1 +386.5%
Contains more Vitamin B3 +908.3%
Contains more Vitamin B5 +125.1%
Contains more Vitamin B6 +70.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41.1%
Contains more Folate +1700%
Contains more Vitamin K +∞%
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +386.5%
Contains more Vitamin B3 +908.3%
Contains more Vitamin B5 +125.1%
Contains more Vitamin B6 +70.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41.1%
Contains more Folate +1700%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Soybean
Soybean
Contains more Protein +14.9%
Contains more Other +128.8%
Contains more Fats +62.2%
Contains more Carbs +457.3%
Equal in Water - 62.55
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
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +14.9%
Contains more Other +128.8%
Contains more Fats +62.2%
Contains more Carbs +457.3%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Soybean
Soybean
Contains more Monounsaturated Fat +32.3%
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +837.8%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +32.3%
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +837.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Soybean Opinion
Net carbs 1.5g 2.36g Soybean
Protein 20.93g 18.21g Ham
Fats 5.53g 8.97g Soybean
Carbs 1.5g 8.36g Soybean
Calories 145kcal 172kcal Soybean
Sugar 0g 3g Ham
Fiber 0g 6g Soybean
Calcium 8mg 102mg Soybean
Iron 1.48mg 5.14mg Soybean
Magnesium 14mg 86mg Soybean
Phosphorus 196mg 245mg Soybean
Potassium 287mg 515mg Soybean
Sodium 1203mg 1mg Soybean
Zinc 2.88mg 1.15mg Ham
Copper 0.079mg 0.407mg Soybean
Manganese 0.054mg 0.824mg Soybean
Selenium 19.5µg 7.3µg Ham
Vitamin A 0IU 9IU Soybean
Vitamin E 0.25mg 0.35mg Soybean
Vitamin D 32IU 0IU Ham
Vitamin D 0.8µg 0µg Ham
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.754mg 0.155mg Ham
Vitamin B2 0.202mg 0.285mg Soybean
Vitamin B3 4.023mg 0.399mg Ham
Vitamin B5 0.403mg 0.179mg Ham
Vitamin B6 0.4mg 0.234mg Ham
Folate 3µg 54µg Soybean
Vitamin B12 0.65µg 0µg Ham
Vitamin K 0µg 19.2µg Soybean
Tryptophan 0.251mg 0.242mg Ham
Threonine 0.931mg 0.723mg Ham
Isoleucine 0.918mg 0.807mg Ham
Leucine 1.661mg 1.355mg Ham
Lysine 1.775mg 1.108mg Ham
Methionine 0.553mg 0.224mg Ham
Phenylalanine 0.904mg 0.869mg Ham
Valine 0.908mg 0.831mg Ham
Histidine 0.75mg 0.449mg Ham
Cholesterol 53mg 0mg Soybean
Saturated Fat 1.81g 1.297g Soybean
Monounsaturated Fat 2.62g 1.981g Ham
Polyunsaturated fat 0.54g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
55%
Ham
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.513g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 14)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.9)
Which food is richer in vitamins?
?
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.