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Ham vs. Soy milk — In-Depth Nutrition Comparison

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The main differences between ham and soy milk

  • Soy milk contains less vitamin B1, vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and choline than ham.
  • Daily need coverage for vitamin B1 for ham is 58% higher.
  • Soy milk is lower in cholesterol.
  • Soy milk has a higher glycemic index than ham.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Soymilk, original, and vanilla, unfortified.

Infographic

Ham vs Soy milk infographic
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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.
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +143.2%
Contains more IronIron +131.3%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +276.9%
Contains more SeleniumSelenium +306.3%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +212.5%
Contains more CopperCopper +62%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +313%

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 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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1156.7%
Contains more Vitamin B2Vitamin B2 +192.8%
Contains more Vitamin B3Vitamin B3 +684.2%
Contains more Vitamin B6Vitamin B6 +419.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +260.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.373mg

All nutrients comparison - raw data values

Nutrient Ham Soy milk DV% diff.
Vitamin B1 0.754mg 0.06mg 58%
Sodium 1203mg 51mg 50%
Protein 20.93g 3.27g 35%
Vitamin B12 0.65µg 0µg 27%
Selenium 19.5µg 4.8µg 27%
Zinc 2.88mg 0.12mg 25%
Vitamin B6 0.4mg 0.077mg 25%
Vitamin B3 4.023mg 0.513mg 22%
Phosphorus 196mg 52mg 21%
Cholesterol 53mg 0mg 18%
Choline 85.1mg 23.6mg 11%
Iron 1.48mg 0.64mg 11%
Vitamin B2 0.202mg 0.069mg 10%
Saturated fat 1.81g 0.205g 7%
Manganese 0.054mg 0.223mg 7%
Fats 5.53g 1.75g 6%
Monounsaturated fat 2.62g 0.401g 6%
Calories 145kcal 54kcal 5%
Copper 0.079mg 0.128mg 5%
Potassium 287mg 118mg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Folate 3µg 18µg 4%
Magnesium 14mg 25mg 3%
Polyunsaturated fat 0.54g 0.961g 3%
Vitamin K 0µg 3µg 3%
Carbs 1.5g 6.28g 2%
Calcium 8mg 25mg 2%
Fiber 0g 0.6g 2%
Vitamin B5 0.403mg 0.373mg 1%
Vitamin E 0.25mg 0.11mg 1%
Net carbs 1.5g 5.68g N/A
Sugar 0g 3.99g N/A
Tryptophan 0.251mg 0.038mg 0%
Threonine 0.931mg 0.108mg 0%
Isoleucine 0.918mg 0.114mg 0%
Leucine 1.661mg 0.186mg 0%
Lysine 1.775mg 0.131mg 0%
Methionine 0.553mg 0.027mg 0%
Phenylalanine 0.904mg 0.113mg 0%
Valine 0.908mg 0.117mg 0%
Histidine 0.75mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +540.1%
Contains more FatsFats +216%
Contains more OtherOther +572.3%
Contains more CarbsCarbs +318.7%
Contains more WaterWater +30.1%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +553.4%
Contains less Sat. FatSaturated fat -88.7%
Contains more Poly. FatPolyunsaturated fat +78%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.