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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.

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.
Soy sauce
Soy sauce
4
:
6
Ham
Ham
Contains more Calcium +312.5%
Contains more Magnesium +428.6%
Contains more Potassium +51.6%
Contains more Manganese +1785.2%
Contains more Phosphorus +18.1%
Contains less Sodium -78.1%
Contains more Zinc +231%
Contains more Copper +83.7%
Contains more Selenium +3800%
Equal in Iron - 1.48
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +312.5%
Contains more Magnesium +428.6%
Contains more Potassium +51.6%
Contains more Manganese +1785.2%
Contains more Phosphorus +18.1%
Contains less Sodium -78.1%
Contains more Zinc +231%
Contains more Copper +83.7%
Contains more Selenium +3800%
Equal in Iron - 1.48

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.
Soy sauce
Soy sauce
1
:
8
Ham
Ham
Contains more Folate +366.7%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2184.8%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B3 +83.2%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +170.3%
Contains more Vitamin B12 +∞%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Folate +366.7%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2184.8%
Contains more Vitamin B2 +22.4%
Contains more Vitamin B3 +83.2%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +170.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Ham
Ham
Contains more Carbs +228.7%
Contains more Other +248.1%
Contains more Protein +157.1%
Contains more Fats +870.2%
Equal in Water - 67.67
Soy sauce
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
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 Carbs +228.7%
Contains more Other +248.1%
Contains more Protein +157.1%
Contains more Fats +870.2%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Ham
Ham
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +2877.3%
Contains more Polyunsaturated fat +105.3%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +2877.3%
Contains more Polyunsaturated fat +105.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy sauce Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Ham Opinion
Net carbs 4.13g 1.5g Soy sauce
Protein 8.14g 20.93g Ham
Fats 0.57g 5.53g Ham
Carbs 4.93g 1.5g Soy sauce
Calories 53kcal 145kcal Ham
Sugar 0.4g 0g Ham
Fiber 0.8g 0g Soy sauce
Calcium 33mg 8mg Soy sauce
Iron 1.45mg 1.48mg Ham
Magnesium 74mg 14mg Soy sauce
Phosphorus 166mg 196mg Ham
Potassium 435mg 287mg Soy sauce
Sodium 5493mg 1203mg Ham
Zinc 0.87mg 2.88mg Ham
Copper 0.043mg 0.079mg Ham
Manganese 1.018mg 0.054mg Soy sauce
Selenium 0.5µg 19.5µg Ham
Vitamin E 0mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.033mg 0.754mg Ham
Vitamin B2 0.165mg 0.202mg Ham
Vitamin B3 2.196mg 4.023mg Ham
Vitamin B5 0.297mg 0.403mg Ham
Vitamin B6 0.148mg 0.4mg Ham
Folate 14µg 3µg Soy sauce
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0.096mg 0.251mg Ham
Threonine 0.271mg 0.931mg Ham
Isoleucine 0.318mg 0.918mg Ham
Leucine 0.537mg 1.661mg Ham
Lysine 0.381mg 1.775mg Ham
Methionine 0.097mg 0.553mg Ham
Phenylalanine 0.353mg 0.904mg Ham
Valine 0.332mg 0.908mg Ham
Histidine 0.174mg 0.75mg Ham
Cholesterol 0mg 53mg Soy sauce
Saturated Fat 0.073g 1.81g Soy sauce
Monounsaturated Fat 0.088g 2.62g Ham
Polyunsaturated fat 0.263g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Soy sauce
45%
Ham
Minerals Daily Need Coverage Score
112%
Soy sauce
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.737g)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Ham
Ham contains less Sodium (difference - 4290mg)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 15)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.9)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.