Soybean meal vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between soybean meal and ham
- Soybean meal has more copper, manganese, iron, folate, phosphorus, magnesium, potassium, and vitamin B5; however, ham is higher in selenium.
- Soybean meal covers your daily need for copper, 213% more than ham.
- Soybean meal has 101 times more folate than ham. While soybean meal has 303µg of folate, ham has only 3µg.
- Soybean meal has less sodium.
- The glycemic index of soybean meal is higher.
These are the specific foods used in this comparison Soy meal, defatted, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| Contains more MagnesiumMagnesium | +2085.7% |
| Contains more CalciumCalcium | +2950% |
| Contains more PotassiumPotassium | +767.6% |
| Contains more IronIron | +825.7% |
| Contains more CopperCopper | +2431.6% |
| Contains more ZincZinc | +75.7% |
| Contains more PhosphorusPhosphorus | +257.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +6937% |
| Contains more SeleniumSelenium | +490.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24.3% |
| Contains more Vitamin B5Vitamin B5 | +390.3% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
| Contains more FolateFolate | +10000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +55.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +135.1% |
| Contains more CarbsCarbs | +2292.7% |
| Contains more OtherOther | +27.7% |
| Contains more FatsFats | +131.4% |
| Contains more WaterWater | +875.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.268 g
Monounsaturated fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 g
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 | -85.2% |
| Contains more Poly. FatPolyunsaturated fat | +93.5% |
| Contains more Mono. FatMonounsaturated fat | +540.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 2mg | 0.079mg | 213% |
| Manganese | 3.8mg | 0.054mg | 163% |
| Iron | 13.7mg | 1.48mg | 153% |
| Folate | 303µg | 3µg | 75% |
| Phosphorus | 701mg | 196mg | 72% |
| Magnesium | 306mg | 14mg | 70% |
| Potassium | 2490mg | 287mg | 65% |
| Protein | 49.2g | 20.93g | 57% |
| Sodium | 3mg | 1203mg | 52% |
| Vitamin B5 | 1.976mg | 0.403mg | 31% |
| Selenium | 3.3µg | 19.5µg | 29% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Calcium | 244mg | 8mg | 24% |
| Zinc | 5.06mg | 2.88mg | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Choline | 85.1mg | 15% | |
| Vitamin B6 | 0.569mg | 0.4mg | 13% |
| Carbs | 35.89g | 1.5g | 11% |
| Calories | 337kcal | 145kcal | 10% |
| Vitamin B3 | 2.587mg | 4.023mg | 9% |
| Saturated fat | 0.268g | 1.81g | 7% |
| Monounsaturated fat | 0.409g | 2.62g | 6% |
| Vitamin B1 | 0.691mg | 0.754mg | 5% |
| Fats | 2.39g | 5.53g | 5% |
| Vitamin B2 | 0.251mg | 0.202mg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Polyunsaturated fat | 1.045g | 0.54g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Net carbs | 35.89g | 1.5g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.653mg | 0.251mg | 0% |
| Threonine | 1.952mg | 0.931mg | 0% |
| Isoleucine | 2.18mg | 0.918mg | 0% |
| Leucine | 3.66mg | 1.661mg | 0% |
| Lysine | 2.991mg | 1.775mg | 0% |
| Methionine | 0.606mg | 0.553mg | 0% |
| Phenylalanine | 2.346mg | 0.904mg | 0% |
| Valine | 2.243mg | 0.908mg | 0% |
| Histidine | 1.212mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
58%
44%
Minerals Daily Need Coverage Score
264%
55%
Comparison summary
Which food is lower in Cholesterol?
Soybean meal is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Soybean meal is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Soybean meal contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Soybean meal is lower in Saturated fat (difference - 1.542g)
Which food is cheaper?
Soybean meal is cheaper (difference - $0.5)
Which food is richer in minerals?
Soybean meal is relatively richer in minerals
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 68)
Which food is richer in vitamins?
?
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.