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Ham vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between ham and soybean raw

  • Ham has less iron, copper, manganese, folate, phosphorus, magnesium, vitamin B2, potassium, and vitamin K.
  • Soybean raw's daily need coverage for iron is 178% more.
  • Ham has 602 times more sodium than soybean raw. Ham has 1203mg of sodium, while soybean raw has 2mg.
  • Soybean raw has a higher glycemic index than ham.

The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Soybeans, mature seeds, raw.

Infographic

Ham vs Soybean raw 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
0
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +3362.5%
Contains more PotassiumPotassium +526.1%
Contains more IronIron +960.8%
Contains more CopperCopper +1998.7%
Contains more ZincZinc +69.8%
Contains more PhosphorusPhosphorus +259.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +4561.1%
~equal in Selenium ~17.8µg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +147.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B2Vitamin B2 +330.7%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12400%
Contains more CholineCholine +36.2%
~equal in Vitamin B6 ~0.377mg

All nutrients comparison - raw data values

Nutrient Ham Soybean raw DV% diff.
Iron 1.48mg 15.7mg 178%
Copper 0.079mg 1.658mg 175%
Manganese 0.054mg 2.517mg 107%
Folate 3µg 375µg 93%
Phosphorus 196mg 704mg 73%
Polyunsaturated fat 0.54g 11.255g 71%
Magnesium 14mg 280mg 63%
Sodium 1203mg 2mg 52%
Vitamin B2 0.202mg 0.87mg 51%
Potassium 287mg 1797mg 44%
Vitamin K 0µg 47µg 39%
Fiber 0g 9.3g 37%
Protein 20.93g 36.49g 31%
Vitamin B12 0.65µg 0µg 27%
Calcium 8mg 277mg 27%
Fats 5.53g 19.94g 22%
Zinc 2.88mg 4.89mg 18%
Cholesterol 53mg 0mg 18%
Vitamin B3 4.023mg 1.623mg 15%
Calories 145kcal 446kcal 15%
Vitamin B1 0.754mg 0.874mg 10%
Carbs 1.5g 30.16g 10%
Vitamin B5 0.403mg 0.793mg 8%
Vitamin C 0mg 6mg 7%
Choline 85.1mg 115.9mg 6%
Saturated fat 1.81g 2.884g 5%
Monounsaturated fat 2.62g 4.404g 4%
Vitamin E 0.25mg 0.85mg 4%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Selenium 19.5µg 17.8µg 3%
Vitamin B6 0.4mg 0.377mg 2%
Net carbs 1.5g 20.86g N/A
Sugar 0g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.251mg 0.591mg 0%
Threonine 0.931mg 1.766mg 0%
Isoleucine 0.918mg 1.971mg 0%
Leucine 1.661mg 3.309mg 0%
Lysine 1.775mg 2.706mg 0%
Methionine 0.553mg 0.547mg 0%
Phenylalanine 0.904mg 2.122mg 0%
Valine 0.908mg 2.029mg 0%
Histidine 0.75mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
1
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +692.4%
Contains more ProteinProtein +74.3%
Contains more FatsFats +260.6%
Contains more CarbsCarbs +1910.7%
Contains more OtherOther +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -37.2%
Contains more Mono. FatMonounsaturated fat +68.1%
Contains more Poly. FatPolyunsaturated fat +1984.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.