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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.
  • 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.

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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%
~equal in Iron ~1.45mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
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 FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ham Soy sauce 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%
Vitamin D* 32 IU 0 IU 4%
Vitamin D 0.8µg 0µg 4%
Potassium 287mg 435mg 4%
Copper 0.079mg 0.043mg 4%
Phosphorus 196mg 166mg 4%
Calcium 8mg 33mg 3%
Fiber 0g 0.8g 3%
Vitamin B2 0.202mg 0.165mg 3%
Folate 3µg 14µg 3%
Vitamin E 0.25mg 0mg 2%
Vitamin B5 0.403mg 0.297mg 2%
Polyunsaturated fat 0.54g 0.263g 2%
Carbs 1.5g 4.93g 1%
Protein per 100 calories 14g 15g N/A
Calories per 10 g protein 69kcal 65kcal N/A
Weight per 100 calories 69g 189g N/A
Unsaturated / Saturated Fat ratio 1.7 4.8 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
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 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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +2877.3%
Contains more Poly. FatPolyunsaturated fat +105.3%
Contains less Sat. FatSaturated fat -96%

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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.