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Soybean vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Soybean and Ham

  • Soybean has more Iron, Copper, Manganese, and Fiber, however, Ham is higher in Vitamin B1, Vitamin B12, Vitamin B3, and Selenium.
  • Ham covers your daily need of Sodium 52% more than Soybean.
  • Soybean has less Sodium.

These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Soybean vs Ham 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.
:
2
Ham
Contains more Calcium +1175%
Contains more Iron +247.3%
Contains more Magnesium +514.3%
Contains more Phosphorus +25%
Contains more Potassium +79.4%
Contains less Sodium -99.9%
Contains more Copper +415.2%
Contains more Manganese +1425.9%
Contains more Zinc +150.4%
Contains more Selenium +167.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1175%
Contains more Iron +247.3%
Contains more Magnesium +514.3%
Contains more Phosphorus +25%
Contains more Potassium +79.4%
Contains less Sodium -99.9%
Contains more Copper +415.2%
Contains more Manganese +1425.9%
Contains more Zinc +150.4%
Contains more Selenium +167.1%

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.
:
6
Ham
Contains more Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41.1%
Contains more Folate +1700%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +386.5%
Contains more Vitamin B3 +908.3%
Contains more Vitamin B5 +125.1%
Contains more Vitamin B6 +70.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 Vitamin A +∞%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41.1%
Contains more Folate +1700%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +386.5%
Contains more Vitamin B3 +908.3%
Contains more Vitamin B5 +125.1%
Contains more Vitamin B6 +70.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Fats +62.2%
Contains more Carbs +457.3%
Contains more Protein +14.9%
Contains more Other +128.8%
Equal in Water - 67.67
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 Fats +62.2%
Contains more Carbs +457.3%
Contains more Protein +14.9%
Contains more Other +128.8%
Equal in Water - 67.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Ham
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +837.8%
Contains more Monounsaturated Fat +32.3%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +837.8%
Contains more Monounsaturated Fat +32.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Ham Opinion
Net carbs 2.36g 1.5g Soybean
Protein 18.21g 20.93g Ham
Fats 8.97g 5.53g Soybean
Carbs 8.36g 1.5g Soybean
Calories 172kcal 145kcal Soybean
Sugar 3g 0g Ham
Fiber 6g 0g Soybean
Calcium 102mg 8mg Soybean
Iron 5.14mg 1.48mg Soybean
Magnesium 86mg 14mg Soybean
Phosphorus 245mg 196mg Soybean
Potassium 515mg 287mg Soybean
Sodium 1mg 1203mg Soybean
Zinc 1.15mg 2.88mg Ham
Copper 0.407mg 0.079mg Soybean
Manganese 0.824mg 0.054mg Soybean
Selenium 7.3µg 19.5µg Ham
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.25mg Soybean
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.754mg Ham
Vitamin B2 0.285mg 0.202mg Soybean
Vitamin B3 0.399mg 4.023mg Ham
Vitamin B5 0.179mg 0.403mg Ham
Vitamin B6 0.234mg 0.4mg Ham
Folate 54µg 3µg Soybean
Vitamin B12 0µg 0.65µg Ham
Vitamin K 19.2µg 0µg Soybean
Tryptophan 0.242mg 0.251mg Ham
Threonine 0.723mg 0.931mg Ham
Isoleucine 0.807mg 0.918mg Ham
Leucine 1.355mg 1.661mg Ham
Lysine 1.108mg 1.775mg Ham
Methionine 0.224mg 0.553mg Ham
Phenylalanine 0.869mg 0.904mg Ham
Valine 0.831mg 0.908mg Ham
Histidine 0.449mg 0.75mg Ham
Cholesterol 0mg 53mg Soybean
Saturated Fat 1.297g 1.81g Soybean
Monounsaturated Fat 1.981g 2.62g Ham
Polyunsaturated fat 5.064g 0.54g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
45%
Ham
Minerals Daily Need Coverage Score
75%
Soybean
55%
Ham

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1202mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.513g)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 14)
Which food is cheaper?
Ham
Ham is cheaper (difference - $2.9)
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.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.