Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soy sauce vs. Ham — In-Depth Nutrition Comparison

Compare

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.
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 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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Ham
Ham
9
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% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more FolateFolate +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
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 +∞%
Contains more CholineCholine +365%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin K ~0µg

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%

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
Calories 53kcal 145kcal Ham
Protein 8.14g 20.93g Ham
Fats 0.57g 5.53g Ham
Net carbs 4.13g 1.5g Soy sauce
Carbs 4.93g 1.5g Soy sauce
Cholesterol 0mg 53mg Soy sauce
Vitamin D 0IU 32IU Ham
Magnesium 74mg 14mg Soy sauce
Calcium 33mg 8mg Soy sauce
Potassium 435mg 287mg Soy sauce
Iron 1.45mg 1.48mg Ham
Sugar 0.4g 0g Ham
Fiber 0.8g 0g Soy sauce
Copper 0.043mg 0.079mg Ham
Zinc 0.87mg 2.88mg Ham
Phosphorus 166mg 196mg Ham
Sodium 5493mg 1203mg Ham
Vitamin E 0mg 0.25mg Ham
Vitamin D 0µg 0.8µg Ham
Manganese 1.018mg 0.054mg Soy sauce
Selenium 0.5µg 19.5µg 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
Vitamin B12 0µg 0.65µg Ham
Folate 14µg 3µg Soy sauce
Choline 18.3mg 85.1mg Ham
Saturated Fat 0.073g 1.81g Soy sauce
Monounsaturated Fat 0.088g 2.62g Ham
Polyunsaturated fat 0.263g 0.54g 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

Which food is preferable for your diet?

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

People also compare

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.