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  6. Soy sauce vs. Ham

Soy sauce vs. Ham — In-Depth Nutrition Comparison

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What are the differences between soy sauce and ham?

  • Soy sauce is higher in manganese and magnesium, yet ham is higher in vitamin B1, selenium, vitamin B12, vitamin B6, zinc, and choline.
  • Soy sauce's daily need coverage for sodium is 187% more.
  • Soy sauce has 19 times more manganese than ham. While soy sauce has 1.018mg of manganese, ham has only 0.054mg.
  • The amount of sodium in ham is lower.
  • The glycemic index of ham is lower.

We used Soy sauce made from soy and wheat (shoyu) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Soy sauce vs Ham 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.
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%
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%
Contains more MagnesiumMagnesium +428.6%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +51.6%
Contains more ManganeseManganese +1785.2%
Contains more CopperCopper +83.7%
Contains more ZincZinc +231%
Contains more PhosphorusPhosphorus +18.1%
Contains less SodiumSodium -78.1%
Contains more SeleniumSelenium +3800%
~equal in Iron ~1.48mg

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.
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%
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%
Contains more FolateFolate +366.7%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Ham DV% diff.
Sodium 5493mg 1203mg 187%
Vitamin B1 0.033mg 0.754mg 60%
Manganese 1.018mg 0.054mg 42%
Selenium 0.5µg 19.5µg 35%
Vitamin B12 0µg 0.65µg 27%
Protein 8.14g 20.93g 26%
Vitamin B6 0.148mg 0.4mg 19%
Cholesterol 0mg 53mg 18%
Zinc 0.87mg 2.88mg 18%
Magnesium 74mg 14mg 14%
Choline 18.3mg 85.1mg 12%
Vitamin B3 2.196mg 4.023mg 11%
Fats 0.57g 5.53g 8%
Saturated fat 0.073g 1.81g 8%
Monounsaturated fat 0.088g 2.62g 6%
Calories 53kcal 145kcal 5%
Vitamin D* 0 IU 32 IU 4%
Vitamin D 0µg 0.8µg 4%
Potassium 435mg 287mg 4%
Copper 0.043mg 0.079mg 4%
Phosphorus 166mg 196mg 4%
Calcium 33mg 8mg 3%
Fiber 0.8g 0g 3%
Vitamin B2 0.165mg 0.202mg 3%
Folate 14µg 3µg 3%
Vitamin E 0mg 0.25mg 2%
Vitamin B5 0.297mg 0.403mg 2%
Polyunsaturated fat 0.263g 0.54g 2%
Carbs 4.93g 1.5g 1%
Protein per 100 calories 15g 14g N/A
Calories per 10 g protein 65kcal 69kcal N/A
Weight per 100 calories 189g 69g N/A
Unsaturated / Saturated Fat ratio 4.8 1.7 N/A
Net carbs 4.13g 1.5g N/A
Iron 1.45mg 1.48mg 0%
Sugar 0.4g 0g N/A
Tryptophan 0.096mg 0.251mg 0%
Threonine 0.271mg 0.931mg 0%
Isoleucine 0.318mg 0.918mg 0%
Leucine 0.537mg 1.661mg 0%
Lysine 0.381mg 1.775mg 0%
Methionine 0.097mg 0.553mg 0%
Phenylalanine 0.353mg 0.904mg 0%
Valine 0.332mg 0.908mg 0%
Histidine 0.174mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
Contains more CarbsCarbs +228.7%
Contains more OtherOther +248.1%
Contains more ProteinProtein +157.1%
Contains more FatsFats +870.2%
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
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
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +2877.3%
Contains more Poly. FatPolyunsaturated fat +105.3%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.