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.
- The glycemic index of ham 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.
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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.
| Contains more CopperCopper | +83.7% |
| Contains more ZincZinc | +231% |
| Contains more PhosphorusPhosphorus | +18.1% |
| Contains less SodiumSodium | -78.1% |
| Contains more SeleniumSelenium | +3800% |
| Contains more MagnesiumMagnesium | +428.6% |
| Contains more CalciumCalcium | +312.5% |
| Contains more PotassiumPotassium | +51.6% |
| Contains more ManganeseManganese | +1785.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2184.8% |
| Contains more Vitamin B2Vitamin B2 | +22.4% |
| Contains more Vitamin B3Vitamin B3 | +83.2% |
| Contains more Vitamin B5Vitamin B5 | +35.7% |
| Contains more Vitamin B6Vitamin B6 | +170.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +365% |
| Contains more FolateFolate | +366.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +157.1% |
| Contains more FatsFats | +870.2% |
| Contains more CarbsCarbs | +228.7% |
| Contains more OtherOther | +248.1% |
~equal in
Water
~71.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2877.3% |
| Contains more Poly. FatPolyunsaturated fat | +105.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 1203mg | 5493mg | 187% |
| Vitamin B1 | 0.754mg | 0.033mg | 60% |
| Manganese | 0.054mg | 1.018mg | 42% |
| Selenium | 19.5µg | 0.5µg | 35% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Protein | 20.93g | 8.14g | 26% |
| Vitamin B6 | 0.4mg | 0.148mg | 19% |
| Cholesterol | 53mg | 0mg | 18% |
| Zinc | 2.88mg | 0.87mg | 18% |
| Magnesium | 14mg | 74mg | 14% |
| Choline | 85.1mg | 18.3mg | 12% |
| Vitamin B3 | 4.023mg | 2.196mg | 11% |
| Fats | 5.53g | 0.57g | 8% |
| Saturated fat | 1.81g | 0.073g | 8% |
| Monounsaturated fat | 2.62g | 0.088g | 6% |
| Calories | 145kcal | 53kcal | 5% |
| Phosphorus | 196mg | 166mg | 4% |
| Potassium | 287mg | 435mg | 4% |
| Vitamin D | 32IU | 0IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Copper | 0.079mg | 0.043mg | 4% |
| Vitamin B2 | 0.202mg | 0.165mg | 3% |
| Fiber | 0g | 0.8g | 3% |
| Calcium | 8mg | 33mg | 3% |
| Folate | 3µg | 14µg | 3% |
| Polyunsaturated fat | 0.54g | 0.263g | 2% |
| Vitamin B5 | 0.403mg | 0.297mg | 2% |
| Vitamin E | 0.25mg | 0mg | 2% |
| Carbs | 1.5g | 4.93g | 1% |
| Net carbs | 1.5g | 4.13g | N/A |
| Iron | 1.48mg | 1.45mg | 0% |
| Sugar | 0g | 0.4g | N/A |
| Tryptophan | 0.251mg | 0.096mg | 0% |
| Threonine | 0.931mg | 0.271mg | 0% |
| Isoleucine | 0.918mg | 0.318mg | 0% |
| Leucine | 1.661mg | 0.537mg | 0% |
| Lysine | 1.775mg | 0.381mg | 0% |
| Methionine | 0.553mg | 0.097mg | 0% |
| Phenylalanine | 0.904mg | 0.353mg | 0% |
| Valine | 0.908mg | 0.332mg | 0% |
| Histidine | 0.75mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
12%
Minerals Daily Need Coverage Score
55%
112%
Comparison summary
Which food is lower in Cholesterol?
Soy sauce is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 1.737g)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Ham contains less Sodium (difference - 4290mg)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 15)
Which food is cheaper?
Ham is cheaper (difference - $2.9)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is richer in minerals?
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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.