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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Calcium | 8mg | 277mg | 27% |
| Vitamin B12 | 0.65µg | 0µg | 27% |
| Fats | 5.53g | 19.94g | 22% |
| Cholesterol | 53mg | 0mg | 18% |
| Zinc | 2.88mg | 4.89mg | 18% |
| Calories | 145kcal | 446kcal | 15% |
| Vitamin B3 | 4.023mg | 1.623mg | 15% |
| Carbs | 1.5g | 30.16g | 10% |
| Vitamin B1 | 0.754mg | 0.874mg | 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% |
| Vitamin D* | 32 IU | 0 IU | 4% |
| Vitamin D | 0.8µg | 0µg | 4% |
| Vitamin E | 0.25mg | 0.85mg | 4% |
| Monounsaturated fat | 2.62g | 4.404g | 4% |
| Selenium | 19.5µg | 17.8µg | 3% |
| Vitamin B6 | 0.4mg | 0.377mg | 2% |
| Protein per 100 calories | 14g | 8.2g | N/A |
| Calories per 10 g protein | 69kcal | 122kcal | N/A |
| Weight per 100 calories | 69g | 22g | N/A |
| Unsaturated / Saturated Fat ratio | 1.7 | 5.4 | N/A |
| 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
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
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% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
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% |